How to Promote Yoga Stretch For Opening Shoulders And Upper Back

Lie facedown on the floor, with arms bent at your sides and palms on the floor about even with your chest. Keep your elbows squeezed close to the sides of your body. Keep the elbows straight. Bring both your hands behind your back and allow your palms to come together in prayer position, feeling your shoulder blades open and keeping your back straight. Great pose to open then so balance the Heath Chakra to further promote love and then compassion. When you feel complete, de-rotate back onto the spine, then draw the knee to the chest, clasping below the right kneecap. Draw your navel up and in towards your spine while tucking your chin to your chest and gazing at your belly. 2. On an inhale, tilt your tailbone towards the sky, lowering your belly towards the floor to come into cow pose. Slightly arch your upper back, opening your chest and allowing your shoulder blades to gently come together. 3. Exhale and round your spine up towards the sky to come into cat pose. It should be clear by now that straightening the posture is accomplished by spiraling open from the feet, lifting the ankles, opening the knees, opening the pelvis, relaxing the low back, opening the front of the spine, stretching open the back of the neck, and pushing the top of the head into the sky.

2. Inhale as you lift your right arm up off the mat and twist it towards the sky. Lower your right arm and repeat on the other side. Keep your glutes tight and the lower body going forward while the chest muscles continues to lift up and sink. Do not slouch or round your back forward. Your hands should be about even with your low back. To make this stretch easier, bring your hands behind your back and hold left elbow with right hand and right elbow with left hand. Lift your left hand off the floor and "thread" it through the space between your right arm and right leg, letting the back of your left hand and arm slide along the floor. Raise your right hand off the floor and straighten your right arm, bringing bicep in line with ear if possible. With left arm on top of right arm, push your left arm slightly forward, lift it straight up, and rotate it back, making a large arch in the air. Allow your nose and gaze to follow your left arm, slowly turning your neck to the left.

4. Turn your left forearm in front of your right forearm and point your left fingers towards the right side of your mat. 6. As you’re ready, reach your left arm out to the left and begin to turn your left palm to face the back of the room, thumb down. Hold for 10 seconds, then reverse the clasp (if your left thumb was on the outside of your clasp, switch so that your right thumb is on the outside). Continue to bring your arms up to make a Y shape, then an I shape, touching your thumbs overhead. Bring your hands behind your back, with your thumbs pointing down, and clasp your hands, touching palm to palm. Feel free to hold a yoga strap or a t-shirt with both hands to extend your reach. These combined yoga poses help to warm the entire spine, while also stretching the rhomboids and the trapezius, Yoga Stretch for Opening Shoulders and Upper Back loosening up tightness in the upper back. These nine yoga poses will help to reverse the effects of sitting and poor posture by releasing the tight muscles of the chest, shoulders, and the upper back muscles that surround the thoracic spine. Constant sitting and looking at devices means poor posture, leading to tightness in the shoulders, chest, and neck.

The strain from sitting at a desk, driving in a car, or looking down at your cell phone can cause upper back pain. The upper back is prone to tightness. Try these 5 Yoga Poses to help open up your back and shoulders. Practice using your core to lift up and out of the forearms, and as you strengthen and open up, your forearms will become parallel. Further practice takes power stretching into three dimensions extending outside the body as demonstrated and taught by George Xu in the first two videos featured in this series. First George focuses on a series of exercises to develop one of the most important skills for martial power he calls three dimensional shrinking /expanding with the energy body. Master George Xu Complete Practice: Dantien Gong, Power Stretching, and Spiral Training is the perfect training set to practice every day with George. These celebrities are just like any other female, the only difference there is that of the effort they put in for maintaining themselves in that perfect shape. Unlike other fitness programs where you tend to put on weight after you stop with the program, P90X is the one where you will maintain the same weight and curves with better digestion.