The benefits of yoga shoulder opening, yoga is a sport that can shape and enhance a person's temperament. Now, in fact, many people, both boys and girls, are gradually getting in touch with yoga, and the benefits brought by yoga are various. Let's learn about the benefits of yoga shoulder opening.

Benefits of yoga shoulder opening 1 How to practice yoga shoulder opening and back opening?

1, lie on your back with your shoulders open.

Sit in the middle of the mat, bend your knees, separate your legs from your hips, and step on the surface of the mat with your feet firmly. Put one yoga brick vertically under the sternum, the other on the back of the occipital bone, bend your elbows and put them on both sides of your ears for 1-2 minutes, then open your hands beside your body, with your arms at 90 degrees, and stick your forearms on the cushion surface for 1-2 minutes.

Raise your right hand over your head, put your left hand on the left side of your body, and hold your hands on the ground for 1-2 minutes. Put your left hand over your head and your right hand on your right side, and hold your hands on the ground for 1-2 minutes, then hold your arms over your head at the same time, straighten your arms and hold your hands on the ground for 1-2 minutes.

2. supine position

The soles of your feet are opposite, and your arms are naturally placed at your sides. Yoga bricks can be placed in different ways, and you can do different degrees of open exercises. The first type: the yoga brick is placed flat on the back of the sternum; The second type: put one yoga brick horizontally on the back of the head and the other horizontally in the middle of the spine; The third type: put one yoga brick vertically on the back of the head and the other vertically behind the sternum.

3, prone open shoulder open back

Kneel in the middle of the mat, spread your legs hip width apart, exhale and press your body forward, bend your elbows on the yoga brick, and put your hands behind your shoulder blades. 1-2 minutes. Then overlap the two yoga bricks, straighten your right arm, put your right hand on the yoga bricks, and tuck in your abdomen. Start from the abdomen, chest and head, turn the whole body to the right and open it, and hold the ground with your left hand 1-2 minutes. Practice on the other side

4. Flexible shoulders

You can practice fighting standing or kneeling or sitting. Put your hands behind your back and straighten your arms and keep stretching 1 min. While keeping the chest height unchanged, slowly lift your arms back to the limit and keep 1 min. Then raise your arms above your head, hold your right wrist with your left hand, and bend your body to the left 1 min. Practice on the other side Raise your hands horizontally, stretch your right hand to the right, grab your right wrist with your left hand, turn your head to the right, keep stretching 1 min, twist your body slightly to the right 1 min, and practice on the other side.

5, flexible chest

Kneel on the mat, spread your legs hip-width apart, stretch your arms forward, keep your thighs vertical to the ground, put your forehead and chest on the surface of the mat, then put your left hand from below your body to the right, twist your body to the right, keep your spine stretched for 1-2 minutes, and then do exercises on the other side. Exercise 2-3 groups.

What are the benefits of practicing yoga?

1, reducing the damage to the lumbar spine.

Shoulder opening exercise is a very important part of yoga asana practice, and the degree of shoulder opening is closely related to the degree of reaching posture. For example, when practicing the back bending pose (wheel, pigeon king pose, etc.). ), if the practitioner does not have good shoulder and back control ability, he will begin to practice the back bending pose that needs to be completed by the softness of the lumbar spine. The harm to the practitioner's body is self-evident, and it is very easy to hurt the lumbar spine. After practicing, the lumbar spine will obviously have a tingling feeling.

Step 2 breathe smoothly

The main reason for dyspnea is that there is little room for lung activity. The size of lung space is closely related to the opening and closing degree of shoulder joint.

3. Improve the shoulder and neck problems

According to the survey, the incidence of cervical spondylosis is about 25% in the 50-year-old population, about 50% in the 60-year-old population and almost 100% in the 70-year-old population. However, at present, the incidence of young people is particularly obvious, especially those under 40 years old. Young people aged 20-30 have become the main force of cervical spondylosis. You should pay attention to the rejuvenation of the shoulder and neck! Through some open-shouldered asana exercises, you can relax the stiff and tight muscles and activate the relaxed muscles. When the muscle problem is solved, the shoulder and neck problem will naturally be solved.

4, improve posture, chest and back.

Shoulder joint is not open, usually accompanied by a hunchback posture, which is very obvious from the side and seriously affects personal image. Too tight shoulder joint will make pectoralis major and pectoralis minor tense, the chest curve is not obvious, and it may also be accompanied by the problem of chest sagging. Through the practice of open shoulder posture, you can exercise your chest muscles to some extent.

The importance of yoga shoulder opening

Shoulder opening exercise is a process from stiffness to softness. If we don't pay attention to the internal law, shoulder opening is also a process of injury. The frequent problem is that the lumbar vertebrae are not bundled. Opening shoulders with the waist of the spine is harmful to health. Long-term practice will cause the spine to be squeezed, worn and aged, which also violates the healthy and natural yoga practice principle.

Shoulder opening practice is a very important link in yoga posture practice, and the degree of opening is closely related to the correct practice of some postures. Especially in dorsiflexion, some practitioners start some difficult dorsiflexion movements without good shoulder and back control ability, such as wheeled and pigeon-king postures, which are completed by the softness of the lumbar spine. The harm to the practitioner's body is self-evident. Especially for the injury to the lumbar spine, the obvious performance is that the lumbar spine has a tingling sensation after practice.

How do yoga beginners open their shoulders?

1, stand forward (hands behind your back)

Stand forward and bend over (hands behind your back)

Stand behind your back with your hands folded, take a deep breath and open your chest.

Exhale, knees weak, fold down, head gently toward the ground, relax the neck,

If you feel comfortable, bend your left and right knees alternately and feel your shoulders open deeper.

Keep 5 deep breaths;

2. Dolphin style

Start with the downward dog pose, then kneel down, bend your elbows, hug each other and measure the distance. The distance between the elbows is shoulder width.

Then the forearm is placed parallel to each other on the ground, the fingertips are forward and the hips are raised.

The head is placed on the ground, and the chest extends to the foot through the arm to strengthen the opening of the shoulder;

Take five deep breaths.

3. Anti-prayer style

Sit or stand with your hands at your sides, then bend your elbows to your back.

Hands together, in the middle of the spine, hands as high as possible, keep the spine comfortably stretched.

Keep 5 deep breaths;

4. Eagle style

Stand, bend your left knee close to your chest,

Bend the right knee, wrap the left knee above the right thigh, and hook the back of the right calf with the left palm.

The right arm is intertwined with the left arm, and the right hand is on it.

Sit down slowly, lift your arms up, keep your balance, and keep your elbows and fingertips away from your face.

Take five deep breaths,

Untie your hands and feet and repeat the other side;

5. Bow style

Squat down, bend your knees, grab your ankles,

Feet and hands stand opposite to each other,

Keep your knees open, hip width apart, and lift your chest off the ground.

Keep 5 deep breaths;

6, cow face

King Kong sat in a dangerous position and raised his right hand to the ceiling. The elbow of the right hand is bent, and the palm comes to the middle of the scapula.

Hold the right elbow with your left hand and press down to strengthen the opening of the right shoulder (not too fast).

If it's easy for you, come to your back with your left hand, in the middle of your back, and grab your right hand.

Lean your arm back gently, and don't put your right arm on your neck.

Take five deep breaths and change sides.

Benefits of yoga shoulder opening 2 How do women open their shoulders when practicing yoga?

Characteristics of shoulder joint

Shoulder joint is the joint with the largest range of motion in human body. Its joint capsule is loose, and the stability of the joint is mainly maintained by the strength of tendons, connective tissues and muscles around the joint. Due to the poor blood supply of tendon itself, degenerative changes will occur with age, which will reduce the flexibility of joints and lead to joint stiffness.

The causes and effects of shouldering.

In the practice of yoga poses, the differences revealed begin to make you clear about your physical condition. Shoulder problem is the main problem here.

You should know how to improve the current problems after they appear. Many habitual actions in daily life and work will affect your shoulders. For example, if you are used to sitting at a desk, it will tighten the pectoralis major and deltoid muscles (mainly these two muscles, please refer to human anatomy for other muscles).

Because such habitual movements will unconsciously strengthen the strength of these two muscles over time, of course, while strengthening the muscle strength of the front side of the body, the strength of the back side of the body will also be relatively weakened, and there is not enough strength behind it to counter the strength of the chest, which makes the body lose balance. From the appearance, it is shoulder (round shoulder), and the shoulder joint is used most frequently in life. The joint is squeezed by friction from all directions, which is prone to chronic strain.

When your shoulders are open, you will feel relaxed and smooth, and the whole person will feel happy. I feel that the whole person will never relax, my heart will become positive, my sleep quality will be improved and my mental state will be better.

Misunderstanding of shoulder opening exercise

1. Practitioners do not attach importance to shoulder opening exercises. Shoulder opening practice is a very important link in yoga posture practice, and the degree of opening is closely related to the correct practice of some postures. Especially in dorsiflexion, some practitioners start some difficult dorsiflexion movements without good shoulder and back control ability, such as wheeled and pigeon-king postures, which are completed by the softness of the lumbar spine. The harm to the practitioner's body is self-evident. Especially for the injury to the lumbar spine, the obvious performance is that the lumbar spine has a tingling sensation after practice.

2. I think shoulder opening exercise is very simple. Shoulder opening movement is a process from stiffness to softness. If we don't pay attention to the internal law, shoulder opening is also a process of injury. The frequent problem is that the waist and abdomen are not tied tightly, and the shoulders are opened with the waist of the spine. This practice is harmful to health. Long-term practice will cause the spine to be squeezed, worn and aged, which also violates the healthy and natural yoga practice principle.

Key points and methods of yoga asana shoulder opening

In shoulder opening exercises, practitioners should establish safety awareness and stretching principles. In the seemingly stretching action, they need to use great strength to help stretch the back, especially the position of the thoracic vertebrae, so that every section of the upper back can be well stretched and the chest can be fully opened. The safe exercise method is: fully gather the abdominal muscles, leave the coccyx in it to avoid excessive pressure on the lumbar spine, fully stretch the armpit and triceps brachii, and practice the above points when opening the shoulders, which is safer.

Yoga practice is a process of physical and mental integration, but for modern people with stiff shoulders and backs, it is very important to increase flexibility. Shoulder opening exercise is actually the exercise of chest vertebrae, shoulder muscles, chest cavity and breathing. Lightly stretched shoulders will bring you a happy mood. With this solid foundation, you will love yoga practice more and improve your internal strength.

Benefits of yoga shoulder opening 3 What are the yoga postures of shoulder opening?

First, the snake collision type.

1. Kneel on the mat, with your hips on your heels, your upper body leaning forward, your chest and abdomen touching your thighs, your forehead touching the ground, your arms straight forward, and your palms touching the ground.

2. Bend your arms and press your chest and back forward and down until your chest is close to the ground and you collapse. At the same time, the hips are tilted up from the F heel, and the toes are on the ground, keeping the posture for 20 seconds.

3. Resume the action of step 1, and put your arms straight on your sides to relax and rest.

During the whole practice, the movements should be slow, gentle and rhythmic, and keep a steady and even breath. Use the strength of the waist to move the whole body back and forth.

Second, the dog's style.

Lie prone on the ground, with your legs left and right as wide as your hips, your legs and buttocks muscles tightened, and your feet and soles stepped on the ground. Put your hands on your chest, palms on the ground, fingertips forward, underarms clamped, nose touching the ground.

When exhaling, the lower abdomen is slightly inward.

When inhaling, raise 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.

Breathe evenly and hold 10-30 seconds.

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.

Third, camel style.

1, kneeling on the floor, knees slightly apart. Hands and hips naturally hang down beside your body and straighten your spine.

2. Hold your hips with your hands, inhale, gently push your pelvis forward and tighten your hip muscles.

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, the other hand on the same side of the foot to keep up, head back to relax, try to push the waist and chest up to the limit. Keep breathing evenly.

5, inhale, hold the lower back with both hands in turn, and get up slowly.

6. Exhale, sit your hips on your heels, put your body and arms forward on the floor, and touch your forehead.

Fourth, the pigeon king style

1. Sit on your side with your right knee bent and your heel close to the perineum. Keep your left leg straight, your chest on your back, your hands on your sides, and your palms on the ground.

2. Bend your left calf, inhale, raise your arms, put your hands around your head, grasp your left toe with your fingers, and tilt your head backwards. Breathe normally and keep this action 10 second. So is the other side.

Verb (abbreviation for verb) wheel

1, supine.

2. Bend your knees and put your feet on your legs.

3. Put your fingertips on both sides of your ears, facing your shoulders.

4. Inhale, lift the trunk and head upward with the strength of the arm, and touch the ground in the middle of the head;

5. Use the force of pushing the arm forward to make the head leave the ground and the back arch.

The weight of the body is only supported by the palms and soles of the feet.

6. Stretch your arms until your elbows are straight. At the same time, stretch the thigh muscles upwards, and the soles of your feet are close to the floor.

7. Keep breathing naturally and smoothly 15-20 seconds.

8. Exhale. Bend your knees and elbows. Put your head on the ground, relax your head and shoulders, and then restore your body to the floor. In the supine position.