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Many new people who have just come into contact with yoga will encounter a problem: they will be limited when practicing arm lifting poses, such as Eagle and mountain arm lifting.
In fact, the limitation of shoulder lifting is related to the stiffness and lack of flexibility of the shoulders! Limited shoulder stiffness will not only lead to shoulder and neck pain, but also limit the practice of Yoga asanas! Today, I sorted out a set of Yoga sequences suitable for beginners’ flexible shoulder joints.
It is suggested that you can practice every day to enhance the flexibility of the shoulder joints! Action 01 Simply sit on the mat and support your hands back Lean back slightly, keep your core tight and your back straight Open your chest fully, inhale and straighten your left hand upward Exhale and slowly bend to the right for 5 breaths Inhale, restore, exhale, switch sides Repeat 10-12 times action 02 Kneel and stand with knees shoulder width apart Hold your hands flat in front of you and put your hands together Inhale hands up, exhale, bend elbows Keep the forearm backward for 3 breaths Dynamic exercise 12-15 movements 03 Keep the position of movement 02 and tighten the core With the breath, clasp the fingers of both hands upward Do a circular exercise to keep your pelvis stable Practice 20-30 times, be careful not to shrug 04 Sit on a yoga mat with your legs bent Lean back with your core tight and your back straight Put your hands behind your hips and open your chest Then move both hands backward to the maximum limit Then slowly retract and dynamically practice 10-12 movements 05 Maintain the position in action 04 Stay here for 5 breaths 06 Kneel and stand on the mat with your thighs vertical to the ground The core is tightened, and the hands are raised horizontally in front of the elbow Place them in front of your chest and breathe Bend your elbows backward with the backs of your hands touching each other Inhale to restore, dynamic practice more than 6 actions for 12-15 times is particularly simple.
It is suitable for beginners with stiff shoulders to improve the flexibility of the shoulders.
It is recommended to practice every day! You can’t go until you’ve read everything 👍。.
