Posts Tagged ‘shoulder circles’

Tension Tamers – Shoulder Solutions

June 6, 2012

As with all yoga, you should not feel pain.  If you are experiencing pain, back off from the asana.  Only go deep enough that you feel the stretch.

Shoulder Circles

  • Begin with your arms at your sides or your elbows bent
  • Bring your shoulders forward then, up, back and down
  • Moving in a counter clockwise direction
  • Breath
  • Repeat 3-5 times
  • Switch circles to a Clockwise rotation
  • Repeat 3-5 times

Shoulder Shrugs

  • Begin with your arms at your sides
  • Inhale, tense your muscles – curl your fingers into tight fists, bend your elbows and squeeze your shoulders up to your ears
  • Exhale, relax and release your shoulders, hands and body
  • Repeat 3-5 times

Shoulder Blade Pull Backs:

  • Begin In Mountain Pose, arms at your sides
  • Inhale, bring your shoulders to your ears
  • Squeeze shoulder blades together (while holding your breath)
  • Exhale, relax and release shoulders
  • Repeat 3-5 times

Bird Wings

  • Come to a low kneel
  • Arms at your sides, fingers touching the floor
  • Inhale, bend your elbows (arms at a 90 degree angle to the floor)
  • Exhale, squeeze your shoulder blades together
  • Inhale
  • Exhale and release
  • Repeat 3-5 times

Arm Swings

  • Begin in Tadasana, arms at your sides
  • Swing your right arm in an arc in front of you, into the air
  • Bend your elbow and pat your self gently on your back
  • Return your arm to your side
  • Repeat 10-12 times
  • Repeat with your left arm

Cow Face Arms

  • Inhale, raise your right arm into the air (forearm next to your ear)
  • Exhale, Bend you elbow and bring your hand to your back
  • Bring your Left arm behind your back
  • Bend your elbow (left hand up)
  • Clasp fingers-Bind (if you are unable to bind, use a strap:  hold the strap in your right hand. The strap dangles down your back.  Grasp the strap with your left hand)
  • Straighten your spin, right elbow pointing up
  • Hold for several breaths
  • Switch sides

Eagle Arms

  • Bring your arms to shoulder height
  • Wrap your right arm under your left arm, elbows bent
  • Try to bring the palms of your hands together
  • Inhale, lift your arms
  • Exhale and lower
  • Repeat several times
  • Repeat on opposite side with Left arm Under Right arm.

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