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The best Yin Yoga to stretch your shoulders

September 02, 2022

El mejor Yin Yoga para estirar los hombros

In such classic postures as the downward facing dog, the crow posture, chaturanga or in a simple plank, our shoulders play a very important role.
Also in our daily life, the shoulders can be affected by postural habits such as spending a lot of time in front of a computer, being on the phone or simply sitting.
And now that it's summer, swimming is a physical exercise that uses a lot of shoulders, upper back and arms.

The shoulders are made up of a series of muscles and tendons that are activated together for any movement of the arms. If there is an imbalance due to overuse or lack of use of some parts, this is when injuries or discomfort may appear.

The strength of our muscles is obviously essential in our physical yoga practice, but so are flexibility and mobility. Therefore, performing shoulder stretches is as important as strengthening them.



Yin Yoga is a very passive practice that focuses on opening up the smallest fibers between joints and muscles. The result is a deep stretch that guarantees elasticity and therefore helps in the mobility of the entire body.

Here are some key yin yoga poses to stretch your shoulders and upper back.
When you do the postures, the idea is not that it hurts but that you feel some degree of discomfort but that it is manageable. Don't forget to breathe.



Closing posture. Yin Yoga to stretch the shoulders:
Threading the Needle (Parsva Balasana)


In tabletop position, stretch your left arm 90 degrees to your side, then bring it across the right side of your body. Place your left cheek on your yoga mat and stretch your arm out wide, palm facing up. Align hips over knees and create space between your neck and your compressed shoulder. Relax it and feel its support on the ground. Breathe here for three minutes and switch arms.


Closing Yin Yoga posture to stretch the shoulders:
the sleeping owl


Stretched face down and with the forehead on your yoga matSlide your left arm under the right side of your body, palm up. Feel your fingertips relax on both hands and breathe for 3 minutes before switching sides.

When you finish, support your forehead in the union of your intertwined hands, so that your elbows are extended and relax your shoulder blades.


Yin Yoga opening posture to stretch the shoulders:
Child's pose with praying hands


In tabletop pose, have both big toes touch, and with your knees hip-width apart, sit on your feet. Extend your arms forward, palms up. Bend your elbows and bring your hands together in prayer position, above your head. Your forehead touches yoga mat.
To feel a deeper shoulder stretch, you can raise your elbows with a few yoga blocks, keeping the forehead on the ground.
Stay here for a few minutes and see if after a while you can bring your elbows forward a bit more.

To come out of this pose, straighten your arms and rest for a few seconds before moving into tabletop position.


Yin Yoga opening posture to stretch the shoulders:
Revolved starfish pose


In a prone position, put your hands just below your shoulders. Stretch your left arm, so that it is straight at 90º. Now, with your right hand, slowly push your body so that it turns to the left side. Rest your left cheek on the yoga mat. You can leave your legs together or you can bend your right leg so that the sole of the foot is on the ground, behind the other leg.

 

Yin Yoga opening posture to stretch the shoulders:
Cobbler's pose with gomukhasana

Lying on your back, bend your knees and bring your feet together. Drop the weight of your legs to the sides (use blocks o yoga blankets for support). Raise your arm close to your ear and, bending at the elbow, bring your hand under your shoulder, palm up. Now slide your left arm under your lower back with your palm facing down. If possible, try to join both hands together. Even if you can't, stay for a few minutes and feel the relief of opening all the fibers in your shoulders.
Slowly undo the pose and switch sides.


If you do these yin yoga postures to stretch your shoulders frequently, you will improve all the elasticity and mobility of the area, guaranteeing healthy and strong shoulders ;)

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