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.
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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.
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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
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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.
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Inhale as you push hips forward and up
Exhale to widen the chest
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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
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DOWNWARD FACING TWISTED STOMACH POSE - BENT ELBOW
Lie facedown and extend one arm out sideways palm facing down and elbow bent
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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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