In yoga practice, most postures require open shoulders and straight back, which is easy for old students, but how can new students open their shoulders and back? Why open the shoulder and back? In daily life, most people are used to sitting for a long time, using computers, playing with mobile phones, etc.
These bad posture can easily lead to chest hump, neck and shoulder back pain problems, and easily cause excessive tension in the chest.
Shoulder and back opening can not only relieve shoulder and back pain, but also adjust our body posture; Secondly, in yoga practice, it is easier to open the shoulder and back to exercise the chest, back, legs, buttocks and other parts, and at the same time to prevent injuries in practice.
How to feel? It is easy to find the feeling when the shoulder and back are open when the old students often exercise, so how does it feel when the new students open their shoulders during yoga practice? For students who have just started to exercise and have rounded shoulders and humpback, you can try to gradually find the feeling of opening the shoulder and back in the following postures.
First, reverse prayer practice feeling When practicing reverse prayer, put your hands on your back, you can obviously feel our shoulders and chest stretch, and at the same time, your chest will also protrude forward; The lower part of the back (latissimus dorsi) also has a stretch feeling, and there will be a squeezing feeling from the middle of the back near the spine to the periphery.
New students may not be able to put their hands together behind their backs.
They can just put their forearms around their backs.
Second, practice the locust style.
When the locust style is lifted in the upper body and arms, try to touch the thigh and knee back with the fingertips.
As the abdomen compresses the cushion, the upper body can be lifted up.
The upper body can be seen as leaning back and the chest straightens forward.
At the same time, open your arms back, and you can stretch your shoulders and back.
For new students, it is suggested to straighten out the chest forward and upward, tilt back the neck slightly, and look at the ceiling in front.
Third, the chest expansion exercise feels that the principle of chest expansion is similar to that of locust open shoulder and back.
Because the elbows of both hands open to both sides, the shoulders will open, and the chest will naturally forward.
At the last moment when the elbow reaches back, the shoulder will open to the maximum extent.
Fourth, the feeling of bridge practice can be clearly felt without hunching because of the high hips; When the shoulders move and lean against the ground, the back feels squeezed; Because your shoulders are on the ground and you have a strong feeling of stretching your chest, new students need to pay attention: don’t shrug.
For the above four postures, it is easiest for new students to find the feeling of opening the shoulder and back when practicing yoga.
Remember this feeling and keep it.
At the same time, try to feel the shoulder and back open in other postures..
.