Continue this movement for 8 to 10 breath cycles. As you exhale, round your shoulders and drop your chin towards your chest.Yoga Therapist & Instructor Expert Interview. Roll your shoulders down your back so that your chest is open and your shoulder blades are in line with your spine, and tilt your head back slightly. As you inhale, arch your back, drawing your navel forward.Focus on your breath, inhaling slowly and deeply through your nose and exhaling out your mouth. Keep your spine long, and rest your palms flat on the tops of your thighs or your knees.The cat-cow vinyasa is a spinal stretch that normally is done on all fours, but you can also do a modification of this yoga flow while sitting in a chair. A vinyasa, or yoga flow, involves moving between two poses in time with your breath. This stretches the tops of your shoulders.ĭo the cat-cow stretch. Finally, out your interlaced fingers out in front of you, first to one side then to the other, leaning your head in the same direction as your fingers.You can either rest your knuckles on your sacrum or straighten your arms behind you as you lift your chest to lean slightly backward, stretching the front of your shoulders and your chest. Lift your arms overhead and then exhale and drop them behind your back.Breathe deeply and stretch to open up space between your shoulder blades. Take your hands in the same position and press them out in front of you, tucking your tailbone under and rounding your back.Stop at the point where you feel like your elbows are going to bend or your shoulders are going to shift out of position. Keep your shoulders relaxed, your shoulder blades melting down your back. As you exhale, raise your hands overhead, palms facing the ceiling, and stretch your armpits. Lace the fingers of both hands together in front of you, arms extended.This prevents tension from building up in your neck and shoulders. Particularly if you have an office job that requires you to sit at a desk for most of your day, take periodic breaks to stretch your shoulders. This article has been viewed 4,591 times. There are 13 references cited in this article, which can be found at the bottom of the page. She also specializes in treating those with Fibromyalgia, chronic pain, chronic fatigue, Lupus, Lyme's, anxiety, and depression. Elaine has received over 1,000 hours of training in yoga therapy and focuses on teaching clients to redirect stress and tensions towards effective self-growth, resilience, and contentment through physical nurturing and inner reflection. She is certified in Yoga Therapy from the Stress Management Center of Marin. Elaine holds a BS in Biology from Harvey Mudd College. With over 9 years of experience, Elaine specializes in spinal release yoga, viniyoga, pranayama (yoga breathing practices), meditation, guided relaxation, and Ayurveda. Elaine Oyang is a Yoga Therapist and Instructor, Wellness Advocate, and Founder of Elaine Oyang Yoga in the San Francisco Bay Area. This article was co-authored by Elaine Oyang and by wikiHow staff writer, Jennifer Mueller, JD.
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