Yoga and shoulder opening practice are familiar to everyone.
Shoulder opening is not only the basis for advanced and difficult yoga movements, but also the need of human health.
For example, the practice of Yoga shoulder opening can not only flexibly shoulder joints, open the chest, improve and prevent shoulder and neck pain, but also effectively adjust the problems of round shoulder hunchback, head forward tilt, wealth bag, breathing, bad posture and so on.
Therefore, today, I recommend a simple shoulder opening Yoga sequence for beginners.
Nine actions are practiced step by step.
The feeling of shoulder opening is super strong.
Let’s try it together: action 1: Place yoga bricks horizontally and vertically as shown in the figure Lie on your back on a yoga brick and lay it horizontally under your thoracic spine The bricks placed vertically are at the back of the head Open your hands to your sides and relax your shoulders Close your eyes and hold for 3-5 minutes Or longer Jia people with good physical condition You can put both yoga bricks horizontally Raise your hands above your head action 2: Stand on your knees with your hips on your heels Hold your hands back and lift your arms slowly backward and upward Keep 5-8 breaths, and then move up slowly.
3: Kneel on the mat and sit on the Yoga brick with your hips The left arm is above and the right arm is below Give yourself a big hug Keep 5-8 breaths and change the other side.
Action 4: Kneel on the mat and sit on the Yoga brick with your hips The right arm is below and the left arm is above The two arms are intertwined with each other, and the big arm is parallel to the cushion surface Keep 5-8 breaths and change the other side to move 5: Kneel and stand on the mat with your hips on your heels Raise your arms above your head Bend your right arm down with your palm in the middle of your spine Hold your right elbow with your left hand Keep 5-8 breaths and change the other side.
Action 6: Kneel on the mat and sit on the Yoga brick with your hips Raise your hands flat in front, bend your right arm and rotate upward and outward Bend your elbow and put your right hand in the middle of your spine Rotate the left arm inward, backward and downward Bend your elbow and place your left hand in the middle of your back and spine Hands clasped each other Keep 5-8 breaths and change the other side.
Action 7: Kneel and stand on the cushion surface, with both legs open and hip width Inhale, extend the spine, exhale, and bend forward and downward The thighs are perpendicular to the ground, and the elbows of both hands are placed on the Yoga brick Bend your elbows, put your hands together, and put your thumb on your spine Keep breathing for 5-8 times Based on action 7 Stretch your arms forward and touch your forehead Keep your chest down to the ground for 5-8 breaths Pass your left arm through the front of your body Twist the upper back to the right Keep breathing on one side, 8-5 on the other side Lie prone on the mat and raise your hands horizontally Turn your body to the right and rest your head on a yoga brick Put your left hand on the front of your body Jia people with good physical condition You can bend your right elbow and put your left foot back Hold 5-8 breaths and change sides ▼ -.