Chair Yoga for Shoulders | Shoulder Flexibility & Mobility | Shoulder Anatomy | Stiff Shoulders

Опубликовано: 01 Январь 1970
на канале: Yoga Coach & Touring Cyclist

26,005

237

| Office Yoga || Corporate Yoga || Yoga at Desk || Yoga for Senior Citizen

Chair Yoga for shoulders Part 2,
this video series we will cover the
major joint of our body step by step.
i.e Neck, that we have already covered in Part 1,
the link is above
Shoulders, Elbows, Wrist, Hips, Knees & Ankles.

SHOULDER STRETCHES:
TADASANA (MOUNTAIN POSE) also know as VERTICAL EXTENSION OF ARMS

Muslces being stretched are:
Latissimus Dorsi, Teres major & finger flexors.
INHALE: Clasp your hands with your fingers interlaced,
straighten the arms toward the ceiling
EXHALE: Take the arms behind the head
INHALE: Raise the arms up
EXHALE: Take the arms behind the head
Repeat 5 times.

2) GARUDASANA PREPARATION:

Also know as horizontal adduction of the arm
Muscles stretched are:
Rear Deltoids, Rhomboids, Triceps.
RIGHT ARM
INHALE: Raise your right arm to shoulder level in front
EXHALE: Shoulder adduction i.e take the right arm to the
left hands side as if you are hugging with the right arm only
INHALE: lift your left arm
EXHALE: push your right arm
INHALE: relax
EXHALE: Push your right arm

Repeat for few times more and relax
#patelsvideo #yogalingment

LEFT ARM
INHALE: Raise your left arm to shoulder level in front
EXHALE: Shoulder adduction i.e take the left arm to the
Right hands side as if you are hugging with the left arm only
INHALE: lift your right arm
EXHALE: push your left arm
INHALE: relax
EXHALE: Push your left arm
Repeat for few times more and relax

3) GARUDASANA OR EAGLE POSE
Muscles being stretched are:
Rotator cuff, Serratus Anterior, Pec Major & minor
Coracobrachalis & pronator.

RIGHT HAND SIDE
INHALE: raise both your arms up to shoulder height at your sides,
arms and shoulders relaxed.

EXHALE: Give yourself a hug, right elbow up, left elbow down
Try touching your opposite shoulder blades
INHALE: wrap your forearms around,
Palms facing each other
Make sure your fingers are pointing towards the ceiling.
INHALE: raise the arms up
while keeping the shoulders down
EXHALE: arms down shoulders relaxed
INHALE: raise arms up, shoulders relaxed
EXHALE: arms down., shoulders relaxed
Release and Relax

LEFT HAND SIDE
INHALE: raise both your arms up to shoulder height at your sides,
arms and shoulders relaxed.
EXHALE: Give yourself a hug, left elbow up, right elbow down
Try touching your opposite shoulder blades
INHALE: wrap your forearms around,
Palms facing each other
Make sure your fingers are pointing towards the ceiling.
INHALE: raise the arms up while keeping the shoulders down
EXHALE: arms down shoulders relaxed
INHALE: raise arms up, shoulders relaxed
EXHALE: arms down., shoulders relaxed
Release and Relax

4) GOMUKHA ASANA (COW FACE POSE) ie.

Crossing the arms behind the back.
Muscles being stretched are:
External Rotators (Infraspinatus & Teres Minor)
Internal Rotators (lattisimus Dorsi & Pectoralis Major)
First we start on the right hand side
INHALE: Raise your right arm in front &
finger tips pointing towards the ceiling
EXHALE: and bend you elbows, also know as
EXTERNAL ROTATION of the right arm
(lift your left arm and push your right elbow more behind)
INHALE: Raise your Left arm at shoulder level,
take it behind the back and hold your right finger tip,
also know as INTERNAL ROTATION of your left arm
& incase if you can’t touch use a newspaper or A/4 size and roll it.
Try clasping the fingers of the right hand & stay for few seconds
& now to increase the stretch of the upper arm also know as

EXTERNAL ROTATOR STRETCH
Pull the right arm down with the left hand
In this way you stretch the EXTERNAL ROTATORS
& now pull the left arm up
With the support of the right arm
In this way you stretch the INTERNAL ROTATORS
Unclasp the hands & now lets do it with the left arm
INHALE: Raise your left arm in front &
finger tips pointing towards the ceiling
EXHALE: and bend you elbows, also know as
EXTERNAL ROTATION of the left ar
(lift your right arm and push your left elbow more behind)
INHALE: Raise your right arm at shoulder level,
take it behind the back and hold your left finger tip,
also know as INTERNAL ROTATION of right arm

& incase if you can’t touch use a newspaper or A/4 size and roll it.
Try clasping the fingers of the left hand & stay for few seconds
& now to increase the stretch of the upper arm also know as
EXTERNAL ROTATOR STRETCH
Pull the left arm down with the right hand
In this way you stretch the EXTERNAL ROTATORS
& now pull the arm up
With the support of the left arm
In this way you stretch your INTERNAL ROTATORS
Unclasp the hands & relax.
#patelsvideo #yogalignment