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

MORE THAN MERELY AN EXERCISE

Yoga: Sports and Recovery Focus on Back 

Yoga: Sports and Recovery Focus on Shoulders 

Here are a several yoga postures to help develop and stretch our shoulder and rotator cuff 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 Lats, Teres, External obliques, Serratus and Thoracolumbar Fascia

ONE LEG BOUND GARLAND POSE

Begin with your knees wide open (optional closed knees if you have prior or current shoulder discomfort when stretching arms forward).

Extend arms towards front of mat open

(optional closed knees if you have prior or current shoulder discomfort when stretching arms forward).

Heels on hips (use of a yoga block between legs for support is optional). Breathe to lengthen arms and chest muscles which enable the “lats” or back muscles to calm and lengthen on the exhale.

KNEELING FORWARD FOLD WITH STRAIGHT ARM BIND

While sitting in Hero Pose lean forward and engage core muscles

 

Keep back muscles also switched on to maintain a neutral spine position 

Bind one arm and keep it straight

Widen chest with an Inhale and draw shoulder blades together on an exhale 

EXTENDED ARMS CHILDS POSE 

Widen Knees into Child's pose and place forehead onto mat 

With a strap extend arms and bind above lower back 

Inhale to stretch arms upwards

Exhale to draw arms over head

SEATED SHOULDER TWIST WITH A BIND

Sit in a comfortable position and bind strap behind back 

Lengthen one arm away from lower back and begin to twist it same direction

Inhale to lift the spine 

Exhale to rotate and pull

SEATED TWIST WITH BENT KNEES

Start off with bent knees and folding from the hips. Bind one arm behind the back and the other arm in between the knees.

Feel the shoulders pull away from ears and neck as you twist at the mid to upper back region.

Open the chest to release the front of the shoulders

Inhale to lift

Exhale to twist

OVERHAND SHOULDER BIND WITH STRAP

Sit comfortably and with spine erect. Bend arm from the elbow behind low back and the other arm above shoulder. Bind fingers and pull downwards toward floor (use straps if hand bind is a challenge).

Inhale to expand chest

Exhale to pull upper hand towards floor 

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