Shoulder and Hip Opening Sequence

Malasana




This is a wonderful asana for opening up the hips and also for working on balance.


Badakonasana


This posture is also known as bound angle pose or cobbler’s pose is also a very good posture for opening up the inner thighs. Remember there are variations where you can lean forward to increase the stretch and a variation where you can lie back to relax into the stretch.

Navasana




This posture is also known as boat pose is a very good posture for strengthening the core muscles.

Makarasana




Makarasana is also known as crocodile pose. It involves lying on your front with the palms supporting the chin is very good for opening up the upper back.


Salamba Bhujangasana

This posture is also known as sphinx pose. To do this pose lie on your front with the forearms on the ground and your elbows under your shoulders. This opens up the upper and middle back.

Sarpasana




This posture is also known as snake pose. Lie on your front with your hands behind your back and interlinked. This helps to open up the shoulders and the upper back.

Bhujangasana




This posture is like upward dog which is described below but in this version you only rise to where feels comfortable and also in this version you take your palms off the ground. This helps to open up and strengthen the upper back.

Urdhva Mukha Svanasana




This posture is also known as upward dog and stretches out the whole of the spine. Extend up as much as you can in this pose.

Salabasana




Salabasana is also known as locust pose and strengthens out the lower back.

Ardha Matsyendrasana


This is also known as half spinal twist and is exactly that. As well as releasing out the spinal cord (which is good after practising backbends) this posture also helps to stimulate the pancreas and hence the beta cells in the islets of Langerhans within the pancreas which produce insulin. This posture hence helps prevent diabetes.

Gomukhasana




This posture is also known as cow faced pose and helps to open out the shoulders as well as the hip muscles.

Agnistambhasana




This posture is also known as fire log pose and helps to open up the hips, the gluteus muscles and also the piriformis muscle. Sit on the floor with the fronts of the legs parallel to the yoga mat, ankle over knee of the opposite foot and feet flexed.

Trikonasana




Trikonasana is also known as triangle pose. This posture also helps to open up the hips.

Rajakapotasana




This posture is also known as king pigeon pose. It helps open out the quadricep muscles at the front of the thigh from the leg which is rested on the ground. It also helps open out the hip muscle of the opposite leg.

Vrksasana



This posture is also known as tree pose. This posture helps to strengthen out the core, develop balance as well as strengthening the supporting leg. The hip also opens up for the leg which is out to the side.

Comments

  1. Amazing! I can't wait to come back to the YourYoga retreat. Not long now. I better get practising (!!)

    ReplyDelete
  2. ah we are waiting for you here Dez :) Heard that you were up to some yoga tricks in Manchester :)

    ReplyDelete

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