What are some yoga poses for opening shoulders?

Do you often feel your neck is stiff and your entire back and shoulders are uncomfortable in your life? In fact, whether it is due to long-term sitting at work or injuries, many people will have shoulder and neck problems, or even hunchbacks. Once you find yourself with these symptoms, you should make timely adjustments, and yoga is a better way, especially the following shoulder-opening yoga poses, which will make your shoulders and neck healthier!

1. Standing forward bend (hands clasped behind the back)

Stand up, clasp your hands behind your back, take a deep breath, and open your chest.

Exhale, fold your knees downward, and gently lower your head toward the ground, relaxing your neck.

If it feels comfortable, bend your knees alternately and feel your shoulders open further.

Hold for 5 deep breaths.

2. Dolphin pose

Start in Downward Dog, then kneel on your knees, bend your elbows, hug your elbows together and measure the distance. The distance between the two elbows should be the same as the width of your shoulders.

Then place your forearms parallel to each other on the ground, with your fingertips facing forward, and lift your hips.

Keep your head on the ground and extend your chest through your arms toward your feet, strengthening your shoulders.

Hold for 5 deep breaths.

3. Reverse prayer

Sit or stand, bring your arms to your sides, then bend your elbows and bring them back to your back.

Put your palms together in the middle of your spine, and lift your hands as high as possible, keeping your spine extended and comfortable.

Hold for 5 deep breaths.

4. Eagle Pose

Stand up straight and bend your left knee toward your chest.

Bend your right knee, wrap your left knee over your right thigh, and hook your left foot around the back of your right calf.

The right arm and left arm are intertwined, with the right hand on top.

Slowly lower yourself into a sitting position and lift your arms up for balance, keeping your elbows and fingertips up and away from your face.

Hold for 5 deep breaths.

Untie your hands and legs and repeat on the other side.

(You can also choose to sit down and keep the arm movement the same.)

5. Bow pose

Lie down, bend your knees, and hold your ankles.

The feet and hands stand against each other.

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

Hold for 5 deep breaths.

6. Cow Face Pose

Sit in Vajra pose with your right hand raised toward the ceiling. Bend your right elbow and bring your palm to the center of your shoulder blade.

Grab your right elbow with your left hand and press down to strengthen the opening of your right shoulder (don't be too hasty).

If this is easy for you, bring your left hand to the middle of your back and grab your right hand.

Gently lean back toward your arms, without putting pressure on your neck with your right arm.

Hold for 5 deep breaths, then switch sides.