That’s why we designed this shoulder-opening yoga sequence to help you relieve stress and set the tone for your day. Amanda Valdes-Mosier, a head yoga instructor at Laughing Lotus in New York City, breaks down five different tension-taming asanas (poses) so you can have a soothing reset to your day.
5 Yoga-Inspired Shoulder Stretches
Photo: Tiffany Ayuda / Life by Daily Burn
1. Cat and Cow
This restorative asana is a great dynamic stretch for opening your chest and shoulders. Valdes-Mosier recommends the pose for warming up the body for future yoga exercises and for creating mobility in the traps, deltoids and biceps. Here, Valdes-Mosier turns one of her wrists out; this can help relieve tension after sitting at your desk and typing for hours. “In addition to opening your shoulders, this pose also strengthens your sides and mid-back. Stacking your shoulders provides stability,” Valdes-Mosier says.
How to: Get into a tabletop position with your hands and knees flat on the floor. Keep your neck in a neutral position with your eyes looking at the floor. One of your wrists can be facing out toward the wall in front of you (a). Take a deep inhale. As you exhale, round your spine and scoop your abs upward. Keep your shoulders and knees in the same position. Release your head toward the floor (b). As you take another deep inhale, reverse the curve in your spine by lifting your sitting bones and chest toward the ceiling. Your tummy should sink toward the floor (c). Exhale and return to the neutral tabletop position. Repeat for 10-20 breaths (d).
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Photo: Tiffany Ayuda / Life by Daily Burn
2. Gomukhasana
Also known as the cat face pose, Gomukhasana stretches your shoulders, triceps, hips, thighs and ankles. While this yoga pose is a bit advanced, you can modify it by using a strap (see below).
How to: Sit on a yoga mat with your knees bent and both feet on the floor. (If you have trouble sitting with your knees stacked, you can sit on a folded blanket or block for support.) Slide your right foot under your left knee, so your left leg is crossed over the right and your knees are stacked (a). As you inhale, sweep your right arm behind you, rotating your arm inward so your fingers point toward the floor, and your right hand is between your shoulder blades (b). Next, stretch your left arm forward. Then, turn your left palm up and bend your left elbow behind you with your left hand reaching for your right (c). If you can, hook your right and left fingers together, or hold onto a strap on both ends…
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