For many people their daily lives consist of a lot of sitting; whether that comes from work, school or driving, we sit for many hours these days than previous times. Some people try to balance that with exercise, such as walking, running, cycling swimming or cardio, but how many of us spend quality time stretching our muscles, tendons and ligaments? Lack of stretching leads to immobility of joints, mainly the hips and shoulders, causing stiffness and, often at times, pain. How does your lower back feel? How about the muscles between your shoulder blades? Where do you carry your stress? We spend a lot of time on our cell phones, computers and tablets, hunched over. This shortens the muscles in the front of the shoulders, this atrophies the hip flexor muscles. To combat this, practicing the above yoga poses on a daily basis can begin to reverse the effects of tight hips and shoulders. Just a few minutes of yoga can make a big difference for your overall well-being!
We often use and abuse our shoulders a lot more than we realize. Whether it’s sitting at a computer, lifting weights, or even doing a few too many Chatarungas, it’s important to balance all of that strengthening or lack of movement with opening postures. Try these shoulder-openers when your shoulders are feeling tight or especially overworked.
Forward fold with chest expansion
Begin in a forward fold with your feet at least hip-width apart. Allow your head and neck to relax. Interlace your hands at your lower back. If your shoulders are tight, keep a soft bend in your elbows. Slowly draw your palms forward, over your head, to open through the chest and shoulders. Take the shoulder opening to your limit, and breathe here for as long as it feels good.
Begin in chair pose, or Utkatasana. On an exhale, swing your right arm under your left, and bring your right palm to meet your left in front of your face. Lift your right leg over your left leg and compress your inner thighs, finding a tight wrap. Find a bind with the right foot behind the left calf, or use your right foot as a kickstand. Breathe here with a strong core, and draw your elbows away from your chest, and your palms away from your face. Switch sides when you’re ready.
Begin on your belly with your chin facing forward. Bend your knees, drawing your heels up to your gluts, and reach back and capture your feet or ankles from the outside. Exhale, and as you inhale, kick your feet into your palms, lifting your chest away from your mat. Gaze straight forward, and try to rock your weight into your belly. Draw your knees toward one another and breathe.
Kneel and walk your knees toward the front of your mat. Lift your hips over your knees, and bring your palms to your lower back, fingertips facing down for a deeper shoulder opening. Squeeze your elbows toward one another and lift your gaze while you open through your chest. Keep your hips stacked over your knees, and arch your spine while you lift through your heart. Find five breaths in your fullest expression, and keep pressing your elbows toward one another to open through your shoulders.
Begin in a seated position. Bend both knees, and swing your left leg underneath your right. Nestle your left heel next to your right hip. Stack your right knee over your left, and let your right foot rest on the mat beside your left hip. Extend your left arm high, bend at your elbow, and reach your left palm in between your shoulder blades. Bring your right arm behind your back, bending at your elbow and reach up to grasp your left fingertips with your right. If you can’t grasp opposite fingertips, you can use a towel or a strap. This is a very intense shoulder opener – either stay here, or fold forward from your hips. Switch sides after 5 or 7 breaths.
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