When practicing yoga, we all know that the practice of opening the shoulders and hips are both important. Due to our lifestyle habits, our shoulders and hips can be in a rather tense and stiff state. Therefore, opening the shoulders and hips is also a continuous process.
Today we share with you a set of shoulder and hip opening sequences, which are recommended to be practiced daily to effectively relieve the stiffness and tightness of the body.
First set
7 body postures to strongly open the shoulders
1、standing forward bending clasped hand pose
Stand in mountain pose, hands open slightly wider than shoulder width
Hold both ends of the stretching belt behind the body
Exhale, close the core, fold the body and bend forward
Straighten your hands and look away from your body to the ground
Relax your neck naturally and stay for 8-10 breaths
2、stretch against the wall
Stand facing the wall, an arm's length away from the wall
Hands shoulder-width apart, palms against the wall
Exhale and slowly sink your upper body to the ground
Small arms and chin against the wall
Keep the armpits extended, stay for 8-10 breaths
3、melting heart pose
Prepare in four-legged kneeling position, toes hooked back
Inhale, extend the spine, straighten the hands forward
Exhale, bend forward and down, chest chin to the ground
Lumbar spine extension, stay for 8-10 breaths
4、camel pose
Kneel with both knees on the ground, legs hip-width apart
Calves and instep on the ground, thighs perpendicular to the ground
Hands on hips, shoulders back and shoulder blades inward
Body bends back slowly, hands fall towards the heels
Hips pushed forward, head on the spine extension line
Thorax open, stay for 8-10 breaths
5、table pose
Sitting position, feet hip-width apart
Bend both knees and feet on the ground, heels near the hips
Hands on the ground at the back of the body, fingertips facing forward
Exhale, close the core, lift the hips upward
Thighs and torso parallel to the ground
Clavicle spread, stay 8-10 breaths
6, eight twists
Lie down and prepare, hands flat on both sides
Push the ground with the left hand, twist the body to the right side
Yoga tile under the head, shoulders back
Interlock fingers behind the body with both hands, shoulder blades inward
Stay for 8-10 breaths, exchange the other side
7、supine open shoulder
Sitting or standing, two yoga bricks on the back side of the body
Slowly lie backwards with the lower edge of the scapula on the brick
Rest the back of the head on the yoga brick, chest spread
Stretch your arms over your head and stay there for 3-5 minutes
Second set
7 body postures to open the hips
1、simple sitting forward bend
Simple sitting position with calves crossed
Feet under the knees
Hands push the ground, body forward and down
Both knees sink, stay 1-2 minutes
2、squatting pose
Stand in mountain pose, feet hip-width apart
Toes out, exhale, bend knees and squat
Hands together in front of the chest, palm root push each other
Elbows on the inside of the knees, push outward
Sink both shoulders, stay for 8-10 breaths
3、crescent moon pose
Enter in downward dog pose, take a step forward with your right leg
Lower leg is perpendicular to the ground, left knee is on the back of the foot
Inhale, extend the spine, hands up
Exhale, bend backwards, hips sink
Tailbone to the ground, stay for 8-10 breaths
4、dragon pose
Exit from new moon pose, left hand on the ground
Abduct the right knee and lift the inner right foot off the ground
Put your right hand on your thigh and push your right leg outward
Sink your hips and twist your body to the right
Shoulders back, stay for 8-10 breaths
5、lizard pose variation
Exit from dragon pose, hook back the toe of the rear leg
Lift the knee off the ground and straighten the right leg
Push your elbows to the ground, or brace on a yoga block
Abduct the left knee and keep the back extended
Stay for 8-10 breaths, move 3-5 on the opposite side
6、sitting angle pose
Sitting and standing, legs open to both sides
Straighten both legs, hook your toes back
Evenly press the sciatic bones to the ground, straighten the sacrum
Palms together in front of the chest, stay for 8-10 breaths
7、supine angle pose
Lie on your back with the soles of your feet facing each other and enter the bound angle pose
Inhale, hands backward, grasp wrists
Exhale, core slightly tucked, shoulders relaxed
Sink both knees, stay for 3-5 minutes