When it comes to yoga practice, we’re well – aware of the significance of opening up the shoulders and hips. Our daily lifestyle habits often lead to a rather tense and stiff state in these areas. Thus, the process of opening the shoulders and hips is a continuous one.
First Set: Seven Postures to Intensely Open the Shoulders
These postures are designed to effectively relieve the stiffness and tightness in your shoulders. It’s recommended to practice them daily for better results.
- Standing Forward Bending Clasped Hand Pose: Stand in mountain pose with your hands opening slightly wider than shoulder – width. Hold both ends of a stretching belt behind your body. As you exhale, engage your core and fold your body forward. Keep your hands straight and look towards the ground away from your body. Let your neck relax naturally and hold the pose for 8 – 10 breaths.
- Stretch Against the Wall: Stand facing the wall, an arm’s length away. Place your hands shoulder – width apart with palms against the wall. Exhale and slowly lower your upper body towards the ground, with your forearms and chin touching the wall. Keep your armpits extended and hold for 8 – 10 breaths.
- Melting Heart Pose: Start in a four – legged kneeling position with your toes hooked back. Inhale to extend your spine and straighten your hands forward. Then, exhale and bend forward, bringing your chest and chin to the ground while keeping your lumbar spine extended. Hold for 8 – 10 breaths.
- Camel Pose: Kneel on the ground with your knees hip – width apart, calves and instep on the ground, and thighs perpendicular to the ground. Place your hands on your hips, pull your shoulders back and bring your shoulder blades inward. Slowly bend your body backward, reaching your hands towards your heels. Push your hips forward and keep your head on the spine extension line, opening your thorax. Hold for 8 – 10 breaths.
- Table Pose: Sit down with your feet hip – width apart. Bend your knees and place your feet on the ground, with your heels close to your hips. Put your hands on the ground behind your body, fingertips facing forward. Exhale, engage your core, and lift your hips upward so that your thighs and torso are parallel to the ground. Spread your clavicle and hold for 8 – 10 breaths.
- Eight Twists: Lie down and prepare with your hands flat on both sides. Push the ground with your left hand and twist your body to the right side. Place a yoga tile under your head, pull your shoulders back, and interlock your fingers behind your body with your shoulder blades inward. Hold for 8 – 10 breaths and then switch to the other side.
- Supine Open Shoulder: Sit or stand first, and place two yoga bricks on the back side of your body. Then, slowly lie backward with the lower edge of your scapula on the brick. Rest the back of your head on the yoga brick, spread your chest, and stretch your arms over your head. Stay in this pose for 3 – 5 minutes.
Second Set: Seven Postures to Open the Hips
These hip – opening postures can help you loosen up your hips and improve flexibility.
- Simple Sitting Forward Bend: Sit in a simple position with your calves crossed and your feet under your knees. Push the ground with your hands and lean your body forward. Let both knees sink and hold for 1 – 2 minutes.
- Squatting Pose: Stand in mountain pose with your feet hip – width apart and your toes turned out. Exhale, bend your knees, and squat down. Bring your hands together in front of your chest, with the palm roots pushing against each other. Place your elbows inside your knees and push outward. Drop your shoulders and hold for 8 – 10 breaths.
- Crescent Moon Pose: Start in downward dog pose and take a step forward with your right leg so that your lower leg is perpendicular to the ground and your left knee is on the back of your foot. Inhale to extend your spine and raise your hands. Exhale, bend backward, and sink your hips. Point your tailbone towards the ground and hold for 8 – 10 breaths.
- Dragon Pose: Exit from the crescent moon pose and place your left hand on the ground. Abduct your 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 while pulling your shoulders back. Hold for 8 – 10 breaths.
- Lizard Pose Variation: Exit from the dragon pose, hook back the toe of the rear leg, lift the knee off the ground, and straighten your right leg. You can either push your elbows to the ground or brace on a yoga block. Abduct your left knee and keep your back extended. Hold for 8 – 10 breaths and then move 3 – 5 times on the opposite side.
- Sitting Angle Pose: Sit with your legs open to both sides, straighten your legs, and hook your toes back. Evenly press your sciatic bones to the ground and straighten your sacrum. Bring your palms together in front of your chest and hold for 8 – 10 breaths.
- Supine Angle Pose: Lie on your back with the soles of your feet facing each other in the bound angle pose. Inhale, reach your hands backward and grasp your wrists. Exhale, slightly tuck your core, and relax your shoulders. Let both knees sink and hold for 3 – 5 minutes.
