Here are some simple, easy-to-do yoga poses that help your shoulders become firmer and more flexible.
1. Arrow Standing pose
This pose not only helps improve balance and flexibility, but also has a deep impact on the shoulder muscle groups, supporting upper body stretching and increasing muscle endurance.
How to do it:
- Stand in mountain pose with your big toes touching, heels about 2.5 cm apart.
- Bring your palms forward, lift your left leg up and bend back, pulling your heels closer to your buttocks.
- Bring your left hand back to grasp the inside of your left foot, with your right hand straight up.
- Press your right leg down, extending your torso as you inhale.
- As you exhale, press your left foot into your hands to stretch your hips and shoulders.
- Hold the pose, then switch sides.
2. Cat - cow pose
This pose not only brings a feeling of comfort to the spine but also strengthens the shoulders and neck, while improving blood circulation.
How to do it:
- Bring your arms and knees to the floor, arms shoulder-width apart.
- Inhale, look up with your back on your back.
- Exhale, bend your chin into your chest and bend your back up like a cat.
- Repeat the sequence for at least 1 minute.
3. Facial dog pose
This pose increases blood circulation to the upper body and affects the shoulder muscles, helping to stretch the entire body and create a feeling of alertness, adding energy to the practitioner.
How to do it:
- Place your arms on the mat, shoulder-width apart, legs hip-width apart.
- Lift your hips up, extend your back and legs so that your body forms an inverted V shape.
- Hold the pose for 5-10 regular breaths.
