Acquire the utmost state of your body, mind, and conscious

MORE THAN MERELY AN EXERCISE

Yoga: Sports and Recovery Focus on Chest 

Here are a several yoga postures to help develop and stretch the Chest Muscles. Theses asanas will assist in lengthening muscles that tend to tighten during sport, work, stress and injury.

All these postures will also enhance core strength and stability due to the nature of body weight conditioning.

In yoga, there are several types of breathing techniques used when in poses. Taking a natural approach of a long inhale and relaxing inhale will enhance the effectiveness of these postures. Keep in mind that muscles will follow how the central nervous system acts and adjusts to stimulus. The more relaxed the breath is, the easier it is to stretch the body. Hold all poses for at least 5-6 breaths (1 inhale and 1 exhale count as 1 breath) to get a great stretch and time for the muscle and mind to relax.

All postures will benefit the Pectoralis muscles, Deltoids and Biceps

HERO POSE WITH ELBOW BIND

Sit on heels- option to sit cross legged

Bind one elbow with opposite hand- variation is two bind both elbows

Chest remains upright and wide, rear shoulders drawn downward

Fill lungs and lift chest upon inhale. Soften back of neck when exhaling

HERO POSE SINGLE ARM STRETCH

Sit on heels – option to sit cross legged

Extend one arm with palm facing upwards

Chest widens and begin to twist in direction of outstretched arm

Inhale stretch into arm and exhale to twist further

HERO POSE TWO ARM STRETCH

Kneeling or sitting with arms spread wide

 

Lift sternum and inhale to widen

 

Raise chin to stretch both neck and trapezius muscles

 

Feel wrists push away from biceps

Inhale to lift chest 

Exhale to extend chin and forehead upwards

CAMEL POSE 

While kneeling at shoulder width,  engage core and front leg muscles

 

Reach back towards the heels with stilted arms

 

Lift and extend from the chest towards the sky

To support the head engage front throat and neck muscles  as you push the chin away from the chest. 

Inhale as you push hips forward and up

Exhale to widen the chest 

DOWNWARD FACING TWISTED STOMACH POSE - STRAIGHT ARM 

Lie facedown and extend one arm out sideways palm facing down 

 

Place the opposite hand under the shoulder as you press and twist the lower body 

begin to draw the chest with the extended arm towards the centre of the mat. 

 

Inhale to draw to centre 

Exhale to twist from mid to upper back 

DOWNWARD FACING TWISTED STOMACH POSE   - BENT ELBOW

Lie facedown and extend one arm out sideways palm facing down  and elbow bent

Place the opposite hand under the shoulder as you press and twist the lower body 

begin to draw the chest with the extended arm towards the centre of the mat. 

 

 

Inhale to draw to centre 

Exhale to twist from mid to upper back 

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