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