There are many ways to exercise shoulders in yoga. Here are some examples:
1, cow face style
(1) Sitting posture: the left and right knees are bent, the right foot is placed outside the left hip, the left knee is bent, and the left foot is placed outside the right hip from the top of the right knee, so that the knees overlap as much as possible.
(2) Sit on the ground on both sides of the ischium, and the spine extends perpendicular to the ground.
(3) Raise your right hand over your head, bend your elbow, and grab your right hand from the left rear with your left hand.
(4) Let the right arm extend upward and the left arm extend downward.
(5) Open the chest, do not evert the ribs, and slightly tuck in the abdomen.
(6) Breathe evenly for 5- 10 times. After slowing down, do the other side.
2. About dogs.
(1) Lie prone on the ground, with legs as wide as hips, muscles of legs and hips tightened, and feet on the ground. Put your hands on your chest, palms on the ground, fingertips forward, underarms clamped, nose touching the ground.
(2) When exhaling, the lower abdomen is slightly inward.
(3) When inhaling, lift your head, chest, abdomen and waist in turn, and then support your body with the strength of your arms to keep your hips off the ground. Look up.
(4) Breathe evenly 10-30 seconds.
(5) When exhaling, first put down your hips and legs and put your instep flat. Then put the spine back to the ground one by one.
3. Locust type
(1) Lie on your back on the mat with your hands crossed behind your back.
(2) Inhale, slowly lift your chest off the ground and lift your head up at the same time.
(3) Turn your shoulders back, open your shoulders, and lift the pubic abdomen to your chest.
(4) The front sides of your legs are close to the ground, and the sides of your hips are close to the center line (don't pinch your hips).
(5) Inhale and feel abdominal stretching, and look forward.
(6) Keep breathing naturally and smoothly 15-20 seconds.
4. Camel style
(1) Kneel on the floor with your knees slightly apart. Hands and hips naturally hang down beside your body and straighten your spine.
(2) Hold the buttocks with both hands, inhale, gently push the pelvis forward and tighten the muscles of the buttocks.
(3) The upper body bends backward slowly, and first touch the heel on the same side with one hand.
If beginners can't touch their heels, they can stand up their heels and control the ground with their toes.
(4) Exhale, keep up with the other hand on the same side of the foot, relax your head backwards, and try to push your waist and chest up to the maximum. Keep breathing evenly.
(5) Inhale, hold the lower back with both hands in turn, and get up slowly.
(6) Exhale, with your hips sitting on your heels, your body and arms stretching forward on the floor, and your forehead touching the ground.