Yoga shoulder joints. Yoga exercises for neck and shoulder muscles

1. Watch your breathing. Inhalations and exhalations should accompany the movements so that you can feel each vertebra. This will help re-educate the muscles and nerves to get rid of the incorrect movements that lead to scoliosis.
2. Use asanas as a tool. Do not strive at any cost to take the extreme position of the asana. The pose should serve you, not the other way around. Try to feel your body and become aware of the work of your muscles.
3. Avoid pain.

Sit with your legs crossed and your back straight. As you inhale, stretch your spine upward. As you exhale, try to press your navel towards your spine. Do 12 breathing cycles, gradually lengthening your inhalations and exhalations.

Kneel down, straighten your back, raise your left arm. The right hand rests on the sacrum. As you exhale, lower your hand, moving it back to the sacrum, place it on your feet, and place your head with the left side on the floor. As you inhale, return to the starting position, just raise your right arm. Repeat in the other direction, and then once more in each direction.

Lie on your stomach with your head turned to the right. Place your hands on your sacrum, palms up. As you inhale, lift your chest using your back muscles. At the same time, bring your left hand to your forehead from the side. As you exhale, lower your chest, return your hand to your sacrum, and turn your head to the left. Do 2 times in each direction.

Get on all fours. As you inhale, bend down, as you exhale, bend up. Shift your body back: place your buttocks on your feet, chest on your hips, forehead and elbows on the floor. Inhale and as you exhale return to the starting position. Repeat 6-8 times.

Stand with your feet shoulder-width apart, hands on your buttocks. As you exhale, slide your hands down, lowering your chest to your hips. Tilt your head forward, do not raise your chin. As you inhale, lift your chest and slightly lift your chin. At the same time, place your palms on your knees and squeeze your shoulder blades together. As you exhale, bend forward, sliding your hands to your heels and tucking your chin toward your chest. Relax and while inhaling, return to the starting position. Repeat 4 times.

Stand up with your feet wider than your shoulders. Extend your left leg so that your feet form a right angle. As you inhale, spread your arms parallel to the floor. As you exhale, tilt your body to the left without changing the position of your arms. Place your left hand on your left leg, turn your head down. As you inhale, stretch your right hand to the left, turn your head up. As you exhale, return to the starting position. Repeat the exercise 4 times. Then turn your feet and do the exercise 4 times in the other direction.

Get on your knees, straighten your back, raise your arms. As you exhale, tighten your lower abdomen, lower your hands, palms up, place your chest on your thighs, buttocks on your feet, and forehead on the floor. As you inhale, return to the starting position, raising your arms to your sides. Repeat 6-8 times.

Sit with your legs crossed and your back straight. Place your left hand on your right knee and your right hand on the floor behind you. As you exhale, gently turn your torso and head to the right. Hold the position while inhaling. On the next exhalation, turn your head to the left without changing the position of your shoulders. As you inhale, pull your spine up, and as you exhale, turn your shoulders and torso to the right. With each exhalation, tilt your head slightly toward your left shoulder to further stretch your right neck. Do 8 breathing cycles. Then repeat the asana on the other side.

Sit with your legs extended forward, your back straight, your hands on your hips. As you exhale, bend forward, bending slightly. Lower your head so that the angle between your chin and neck is 45 degrees. As you inhale, squeeze your shoulder blades together, opening your chest, and lift your chin. As you exhale, bend forward and lower your head. As you inhale, return to the starting position. Repeat 4 times.

Lie on your back with your arms extended along your torso, palms up, legs slightly apart. . Breathe calmly and deeply. Stay in the asana for 3-5 minutes.

Nervous tension, heavy lifting, and sitting at a computer for long periods of time lead to physical defects: arms become weaker, shoulders begin to bulge forward, and stooping develops. To relieve muscle block and spasms, you do not need to do strength exercises with dumbbells - yoga for shoulders and arms with your own weight will help you restore tone to weak muscles and relax tight ones. It will help you “get along” with your body, it won’t take much time, and the effect will be noticeable after ten sessions. Simple hand yoga, which even a person without physical training can perform, will fill the body with health and create harmony in the soul. Beautiful balances in yoga will balance the emotional state, and the process of mastering them will help develop perseverance and humility.

In yoga, the range of asanas for the hands is quite modest. Most poses are combined with stretching of other parts of the body. In order not to distract attention from working out the hands in such poses, it is necessary to adhere to a clear alignment of asanas (execution techniques). When your arms become flexible, you will master the extended arms stand, the difficult pose of the Embryo in the Womb, the elbow and shoulder stand and other asanas with complex names that can be seen in the photos in the blogs of advanced masters. Simple rules will allow you to achieve such success:

1. Do not try to achieve the desired body position at any cost. Asana is a tool that allows you to feel the body. It should serve you, not the other way around.
2. Prepare for practice by relaxing.
3. Breathe slowly and deeply.
4. Focus during the asana on the part of the body that needs to be stretched.
5. Love your body and “re-educate” it, but do not allow pain.
6. Turn off your internal dialogue.
7. Do yoga at least three times a week.
8. Stretch without jerking, increasing the amplitude each time.

How to create a sequence of asanas?

Before starting classes, you need a so-called warm-up. A beginner yogi can use one simple relaxing “warm-up”:

1. Stand up straight and close your eyes.
2. Lower your shoulders, get rid of extraneous thoughts.
3. Follow your breath and imagine how, as you inhale, a warm wave rises from the ground and passes through the body.
4. Imagine that as you exhale, a cool wave washes your body from head to toe.
5. Relax more with each exhalation.

The sequence of practices is adapted to each individual depending on his state of health, mood, goals, time of day and even time of year. For various diseases, classical yoga sometimes has to be changed beyond recognition. Therefore, to create the right complex that will not harm your body, it is better to contact a competent yoga therapist and undergo training from a professional.

The classic formula will help you create the sequence yourself:

• asanas in a standing position with bends and balances;
• asanas on the back;
• poses in which the pelvis is higher than the head;
• all asanas in a prone position;
• asanas that are performed sitting or kneeling;
• calming poses while lying on your back;
• sitting breathing practices;
• savasana – a neutral horizontal position, which should occupy 10% of the total class time (lying on your back, place your heels at a distance of 5 cm, place your hands along your body with your palms facing up).

In each group there can be all kinds of twists and bends in which you need to balance and coordinate movements. Complicated yoga - extreme asanas on the head, elbow or shoulder stands - are performed after the leading positions. Compensatory exercises are also used to relieve tension and restore breathing. After the correct sequence of asanas, the yogi feels relaxed and energized, and his mind remains calm and focused.

Asanas for strengthening arms

Beautiful relief of the arms is formed by the biceps and triceps. Yogic practices allow you to work on them and the shoulder muscles in a balanced way: the shape of the arms is improved gradually, without gaining muscle mass. This is a definite plus for the fair sex, who are afraid of losing their natural femininity, but dream of strong, toned muscles.

Description of popular “power” asanas for arms and shoulders:

• Kneel down and place your palms or forearms on the floor (hands shoulder-width apart). As you exhale, lift your pelvis up, focusing on your feet. Don't bend your knees. The head should hang freely between the hands.
• Place your hands and knees on the floor shoulder-width apart. Lift your knees up and press your toes and palms into the floor (wrists under your shoulders). The entire body should resemble one straight line. Don't let your lower back arch and don't tilt your head down.
• Remaining in the previous pose, lower yourself onto your forearms and lift one straight leg up.
• While in pose number 2, bend your elbows and lower yourself down until your body is parallel to the floor.
• Lying on your right side, straighten your legs and rest your right hand on the floor. Place your palm strictly under your right shoulder. The left leg should rest on the right leg. Pull your left hand up. Don't lower your pelvis down. Do not raise or lower your head - the neck and spine should be in one line. The same emphasis can be placed not on the palm, but on the forearm.
• Sitting on the floor with your legs straight, place your palms behind your back. Point your fingers towards you and, as you inhale, lift your pelvis up, focusing on your feet and palms. Look up and extend your entire body into one line.
• From a standing position, lean to your right side and place your right palm on the floor. Focus on your right arm and right leg. Stretch your left arm up and your left leg parallel to the floor.

Stretching asanas for the arms and shoulder girdle

• While sitting or standing with your back straight, place one palm behind your head. Place your other hand behind your back from below and fold your palms one on top of the other between your shoulder blades. Do not move your elbows to the sides, but straighten your shoulder joints back. If you can't reach with your palms, grab a yoga strap or any other strap.
  
• Sitting on the floor, bend your legs and place your feet on the floor. Place your hands behind your back and place your palms on the floor (hands shoulder-width apart, fingers pointing away from you). Slide your straight arms further until tension appears in the muscles and tilt your head back.
  
• Lying on your stomach, move your right arm to the side, pressing your palm firmly to the floor. The arm should be perpendicular to the body. Slowly turn your face towards the ceiling and try to lie on your right side. Press the palm of your left hand into the floor to support your body and create optimal resistance.
  
• Strengthen the previous pose by turning completely onto your side and bending your legs. Place your feet on the floor as close to your body as possible. Raise your straight left arm up and slowly lower it towards your right hand. Clasp your hands or bring your right foot towards your left hand and grab your toes.
  
• Lie on your stomach. Place your left hand along your body, and place your right hand under your neck so that your elbow and palm are on the floor. The closer your left shoulder is to the floor, the greater the tension. Place your left palm on the floor and adjust this distance.
  
• Stand on the floor (feet shoulder-width apart) and place your arms straight behind your back, clasping your palms. Exhaling, bend down as much as possible. Try to lower your head as close to your feet as possible. Pull your palms up and then away from you until your arms are parallel to the floor.
  
• Get on all fours and place your left palm under your right shoulder. Stretch your right arm to the side and slowly lift it up. Turn your torso after your hand, without lifting your knees and left palm from the floor (a). Then lower your right arm and place it under your left (perpendicular to your body). Place your right shoulder on the floor, bending your left arm at the elbow (b).
  

To achieve deep relaxation, you don’t have to get up at dawn - you can practice yoga at any time of the day, alone or in pairs. You can start with a simple hatha yoga lesson. To practice at home, use training videos from real gurus.

For beginners, it is enough to do 5 breathing cycles in each exercise (one cycle consists of inhalation and exhalation). The next day after classes your hands may hurt, but this should not be a reason for a break. You can feel the benefits only by regularly practicing yoga.

All kinds of stances are classified as traumatic asanas. Before you begin to master them, you need to really assess your capabilities, learn to step away from thoughts and find inner balance. The pose of the Staff on four supports (power asana No. 4) will help you prepare for them. It is better to start practicing the inverted position against a wall or other stable support.

Contraindications for training the arms and muscles of the shoulder girdle

The shoulder joint is the most mobile joint in the human body. Almost 60% of all dislocations are traumatic shoulder dislocations, and the complex of the above asanas is not suitable for everyone.

Yoga for arms and shoulders is contraindicated for:

• injuries of the elbow joint, wrists, spine;
• in the last months of pregnancy;
• high and low pressure;
• migraines and headaches;
• weakened condition in which physical activity is contraindicated.

Any asanas will become easier and less difficult when you become less fussy and start listening to yourself. The soul and body are in the same harness, and it is yoga that teaches you to hear the body and respond to its requests. Another advantage of the practice is that it involves giving up bad habits, which has a beneficial effect on health.

Most of the exercises and asanas used in yoga allow you to develop the multifunctionality of muscles and joints in the human body, improve flexibility and promote good health. Unfortunately, we all age over time, and coupled with some injuries, this can make it impossible to perform most poses. This can happen not only due to problems with the joints, but also in the case of problems with the spine. But this does not mean that yoga is contraindicated for arthrosis; on the contrary, there are specialized yoga asanas that will allow you to improve your condition without harming yourself.

Therapeutic asanas in yoga

A good example of this is yoga for the shoulder joints, which is often used as a therapy and treatment for problems with the spine and reduced functionality of the shoulder region. It is almost impossible to find poses in which only this joint would be involved, but there are many yoga asanas where the shoulder is stretched and used in one way or another, and it does not always play a secondary role. For the most part, these are classic poses that require some modification for arthrosis of the shoulder joint, so as not to aggravate the situation, but at the same time get the maximum effect from them and strengthen the shoulder muscles, and most importantly, stretch them, gradually increasing the range of motion. For the same reason, such yoga asanas will be useful for those who have recently removed a cast and are beginning to develop their arm after a fracture.

Dandasana position

Almost all ordinary people know this yoga asana under the simple name “wall push-ups,” and are usually used in cases where a person is physically unable to do push-ups while lying down, or is hampered by problems with his shoulders or forearms. In this case, this exercise is very suitable for strengthening the muscles of the shoulder girdle and at the same time prevents the transfer of most of the body weight to the arms. But even for such an exercise there are contraindications - arthritis of the wrist joint, and this is due to the fact that, as with ordinary push-ups, there is still a serious load on the hand in the wrist area.

To perform this, it is enough to find any vertical and strong surface, ideally a wall. Next, place your arms and legs at shoulder level, bend your wrists like you would for a regular push-up, and touch the wall with your hands. Next, gradually lower yourself onto the wall, and then, trying to use mostly the strength of your arms, rather than straightening up using your back and abs, push off from it until you return to the original position. Repeat this exercise until you feel slight fatigue in your muscles. It well tones many muscles of the body, which are then stretched in other types of yoga, and depending on the position of the hands in relation to the shoulder (you can place them closer or further), you can adjust the load on specific muscle groups. The further the hands are from each other, the greater the load on the chest and shoulders; the closer, the more the small muscle groups (biceps and triceps) are loaded. This also changes the amplitude and, accordingly, the complexity of the exercise. At the same time, this yoga exercise is aimed at developing flexibility, and not at developing strength and endurance, as usual.

Advanced garudasana

As mentioned earlier, some classical yoga asanas are simply not suitable for exercise for people with problems in the shoulder joints, and this pose is one of them. However, with some modification, it can, on the contrary, help you in the restoration and prevention of arthrosis. Its main task is to stretch the muscles in the shoulder girdle in order to increase the mobility of the scapula for further functional yoga training. However, you should not do it if you have recently had a dislocation or arbitrary subluxation of your shoulder until you have fully recovered, otherwise it is fraught with serious consequences. And for the exercise itself, you will need a belt, preferably elastic, and in order to avoid mistakes, in the initial position, try to straighten your back and minimally strain your shoulders throughout the entire exercise.

To begin, stand with your feet shoulder-width apart, and try to put a belt over the collar area, after which you need to wrap it around it like a shawl and take both ends in your hands so that your arms are crossed. Then try to straighten out, relax your shoulders and at the same time tense your back, and then gradually grab the belt with your palms from the end to the collar area until your elbows touch your chest. Then, raising your elbows and firmly grasping the belt, begin to gradually expand your chest from the inside. All this time, keep your shoulders relaxed, this will allow you to avoid compensation in the shoulder girdle, because the shoulder blades will be firmly fixed due to the tense back muscles. After this, you can gradually move on to other yoga asanas.

There is hardly a person who can say the last word in yoga. In it, as in mathematics or physics, there will always be room for discoveries. Life changes, and with it, approaches to practice,” says Andrey Lappa, a famous Ukrainian yoga teacher. He studied spiritual practices with masters from India, Nepal, Sri Lanka and Tibet. The knowledge and experience Lappa gained over the years spent in Asia formed the basis of his own method - “Universal Yoga”. Lappa treats traditional teachings with great reverence, but nevertheless believes that there are gaps and inconsistencies in them. And he is not afraid to interpret existing methods in his own way and introduce new techniques.

“None of the schools of hatha yoga offer their adherents poses for balanced and even development of the arms and legs,” says Lappa. – Most asanas that train the arms primarily develop muscle strength, but not joint mobility. In the few poses that actually increase flexibility, the active stretching of some muscles occurs at the expense of the strength of others: for example, Viparita Namaskar (Back Salutation), Gomukhasana (Cow Head Pose) and Garudasana (Eagle Pose).” To fill this gap, Lappa developed a series of asanas for passive deep stretching of the muscles of the arms and shoulder joints.

Old and new

In an effort to create a comprehensive system for mastering traditional yoga, Lappa found gaps in the ancient techniques: “We can develop the physical body - annamaya kosha - in seven directions: extension, static strengthening, dynamic strengthening, static endurance, dynamic endurance, coordination and reaction. But traditional asanas effectively develop only the first five qualities, leaving the last two practically unattended.” Therefore, he incorporated into his system elements of the Dance of Shiva - a movement practice based on Indian, Chinese and Thai dance and martial arts.

Lappa divided all classical asanas into three categories: passive, in which gravity is used to stretch the muscles; active, where one muscle group is stretched by engaging another; and those that are both active and passive. He also talks about the theoretical possibility of movement of the main joints in eight directions: forward bending, backward bending, right bending, left bending, right rotation, left rotation, extension and compression. But the theory in this case is at odds with the practical capabilities of our body: for some joints, such as knees and elbows, only one direction of movement is available - “leaning forward”. Other trajectories are impossible or at least unsafe. “Developing joint mobility in all available directions is very important for establishing the correct physical and energy balance. However, none of the traditional forms of hatha yoga has a systematic approach to developing joint mobility. Different actions and movements are given unequal importance, which can lead to imbalance not only on the physical level, but also in the deeper layers of our being, including consciousness,” says Lappa. Performing asanas is the practice of influencing various marmas (certain points on the body, analogous to acupuncture), which are both information receptors and activation zones of the nervous system, consciousness and biofield. In his opinion, the practice of asanas not only trains the body, but also balances the mind, consciousness, biofield, and creates an energy mandala (model of the Universe) inside us, which is necessary when we begin to practice meditation. To balance and complement the classical poses, he developed several asanas, which are described in the article.

Karma and freedom

You may be wondering: how can you weave these unfamiliar asanas into your daily practice? Lappa developed sequences aimed at working symmetrically throughout the body and achieving that state of consciousness called a “balanced mind.” However, he believes that there is no need to be afraid to experiment by creating your own complexes and see what results they bring. This is much more effective than simply repeating sets of asanas given by the teacher. “If you are not free to make decisions, then you are working out other people’s karmic tasks, not your own. You are not creating. You are not developing,” says Lappa.

Therefore, be ready to explore and be open to experimentation. Try leg stretching poses first, then focus on upper torso poses, and then move on to the sequence presented in this article. Or, on the contrary, build a sequence of asanas based on the impact from top to bottom. You can first do balances on your arms, then asanas for opening your shoulders and stretching your arms, and another time you can swap them and look at the result, at the state of consciousness before and after the lesson. The law of cause and effect works for everyone, and everyone comes to practice in their own way. Take the example of Andrey Lappa - experiment and create to find the yoga that will ultimately lead to harmony in your life.

1. Eka Bhuja Svasthikasana I

This pose is shaped like a fragment of a swastika, which in ancient times in the East was a symbol of the Sun. Lie on your stomach and extend your arms to the sides, palms down, so that your hands are at forehead level. As you inhale, without changing the position of your right hand, roll onto your right side and extend your left hand back towards your right. Bend your left leg at the knee and press your foot to the floor. Lengthen your spine by pulling your tailbone inward. Turn your head to the left and look at the ceiling (if you feel discomfort in the neck area, find another comfortable position). If already at this stage you feel a strong stretch in the area of ​​​​the connection between the arm and the chest, stop, breathe softly and evenly, allowing the stretched muscles to relax.

If you are ready to move on, bend your right leg at the knee and place your foot on the floor. Then stretch your left hand back and try to clasp your hands behind your back: lift the fingers of your right hand up and grab them with your left palm. Next, choose one of the options: either stretch both arms back, or bend your left elbow and point it down (if possible, lower it to the floor) - this will make the left shoulder stretch more intense. Once you reach the maximum stretch, stop and breathe evenly and softly for 15-45 seconds, then carefully release your arms, turn onto your stomach and straighten your legs. Take a break and notice how you feel before moving the pose to the other side.

2. Eka Bhuja Svasthikasana II

Lie on your stomach and extend your arms forward: palms shoulder-width apart and facing down. To engage all parts of the body, touch your big toes and send energy in two directions: down through your tailbone and legs, and up through the top of your head. As you inhale, bend your arms, pull your elbows toward your body so that they are approximately under your shoulders, and gently perform Sphinx Pose. As you exhale, place your right hand behind your left elbow, extend it to the left, perpendicular to your body, and lower your palm to the floor. Gently lower your shoulders down until your entire right arm and chin touch the floor. Then extend your left arm along your body, palm facing up. Use your body weight to press your right arm onto the floor to stretch the upper part of it and open the shoulder joint. Press your left shoulder toward the floor to increase the stretch.

This position is quite sufficient for intense traction. But, if you are ready to move on, bend your right arm at the elbow, as if you want to grab your neck. Then bend your left and interlock your fingers behind your back, as in Gomukhasana (Cow Head Pose). Stretch your finger grip as if you want to break it to increase the stretch in your upper right arm and shoulder. You can remain in this position or create a full swastika shape by turning your right leg outward and extending it to the side, perpendicular to your torso. To prevent the right side of the waist from contracting, move the outer right groin back from the torso, as in Trikonasana (Triangle Pose) and Ardha Chandrasana (Crescent Pose). Bend your foot at a right angle and push your right heel out while continuing to extend your left toes. Try to press the right and left sides of your pelvis evenly to the floor. Stay in this position for 15–45 seconds. Imagine that with each new inhalation, the whole body, especially the upper part of the right arm, is enriched with energy, and each exhalation relieves tension and helps to achieve a deeper stretch. Then come out of the pose and do it the other way.

3. Eka Bhuja Padmasana

First, perform the simplest version of the previous pose: lie on your stomach, your right arm extended to the left, and your left arm extended along your torso, palm up. Then raise your head, clench your right palm, thumb inside the fist. Bend your right arm at the elbow so that your wrist rests on the floor under your chin. The entire inner surface of the forearm (from the side of the thumb) and hand tends to the floor. Use your chin to press your wrist toward the floor, increasing the intensity of the stretch. Be careful not to press your throat to your hand instead of your chin. Press your chin directly onto your wrist, not your hand. Keep the top of your right arm strictly perpendicular to your body: in the final version of the pose, the elbow may move down, and this is incorrect. Relax your left shoulder and try to press it to the floor: if it rises up, it means that some muscles and ligaments of your right arm remain unused. As in Eka Bhuja Swastikasana II, you can keep your big toes together or extend your right leg to the side. Whatever position you are in, stay there for 15 to 45 seconds, creating freedom in your right arm and shoulder with each breath. Then come out of the pose and do it the other way.

4. Eka Bhuja Virasana

Lie on your back, legs together, arms extended along your body, palms down. Bend your right leg at the knee, press your foot to the floor and roll slightly to the left. Bend your right arm at the elbow, place your hand behind your back and move it as close to your right shoulder blade as possible. Then carefully roll back onto your back, allowing your body weight to push your right arm toward the floor. Make sure that the hand is deep enough under the body so that you can fix the wrist, and not just the fingers. Extend your right leg onto the floor. This position already creates quite intense traction. To strengthen it, try turning on your right side. Most likely, at first you will hardly be able to lift your left shoulder off the floor. But over time, you will be able to rotate your body so that your left shoulder is directly above your right shoulder or even above your right elbow. In any case, turn your head so that your gaze is directed downward.

At the initial stage, while mastering the pose, to make it easier to turn on your right side, you can move your left leg (straight or bent at the knee) diagonally to the right. Once you reach your limit in the pose, hold in this position for 15-45 seconds, maintaining even and soft breathing. Then turn onto your back, release your right hand and repeat the entire sequence of actions to the left.

5. Rack Pose

Don't let the name scare you. This pose should not be painful. Lappa claims that he gave this name only because the shape of the pose reminds him of a medieval torture instrument. Sit in Dandasana (Staff Pose): Extend your legs, bring your feet together, and lengthen your spine. Then, leaning back, place your palms on the floor shoulder-width apart, about forty centimeters behind the pelvis; fingers pointing back. Keeping your arms straight and directing energy from your shoulders to your fingers, “step” your arms back. Allow your upper back to round, your shoulder blades to rise up, and your chin to rest on your chest. While performing the pose, the whole body should be involved in the work and feel like a single whole.

To do this, direct the energy outward through your toes, actively draw your thigh muscles in, and push your heels and the balls of your big toes away from you. You will most likely feel a stretch in the inner surfaces of your upper arms, upper sides of your chest, and elbow crease. When the stretch reaches its limit, stay in this position for 15–45 seconds, breathing evenly and calmly. If possible, slide your palms a little further with each exhalation. Then carefully rise and return to Dandasana. Lengthen your spine and lift your chest.

Effect

Develops flexibility and mobility of the shoulder joints

Promotes intense stretching of the shoulder girdle muscles

Helps balance the mind

Contraindications

Injuries to the shoulder joints and muscles of the shoulder girdle

Some wrist injuries

I view yoga as a holistic phenomenon that affects the entire body, but sometimes I am asked whether it is possible to eliminate some bodily defects with the help of yoga? In this case, I give examples for specific parts of the body.

In yoga there are quite a few asanas for strengthening the arms and shoulders; of course, there is no point in listing all of them here, because... There are also quite complex ones. My reference point is, this is why I “dance”, describing various techniques. Today we will have relatively simple exercises that are accessible to most yoga beginners.

Yoga for Hands: Where to Start?

Before starting classes, you need some warming up. I won't bore you with tedious warm-ups; do one simple thing before practice - relaxation.

Stand up straight, close your eyes. The environment should be quiet to avoid distractions. Relax, lower your shoulders. Watch your breathing. Imagine that as you inhale, a warm wave rises from the ground and passes through your body, and as you exhale, a cool wave washes over you from above. With each exhalation, your body becomes more relaxed. You may want to make some movements - don’t resist it - your body begins to regulate itself through external activity.

Do this exercise for 5 or 10 minutes, if you have time, and then move on to yoga poses for the arms.

7 Yoga Exercises to Strengthen Your Arms

1. Adho Mukha Svanasana or Head Down Dog

You can enter this pose in different ways. Let's consider a simple option. Get on all fours (place your palms and knees on the floor). As you inhale, lift your pelvis, lifting your knees off the floor and resting on your toes. Push with your hands as you lift. Your goal is to shape your body into an inverted V, with your arms straight on the floor as well as your legs straight (ideally, your entire foot should be on the floor, not just your toes). The back is straight, or even arched. You can simply lower your head down. In the final position, breathe normally and remain as long as you do not experience discomfort.

2. Chaturanga Dandasana or Stick (Plank) Pose with Focus on Four Points

Actually, this is, so to speak, the upper Chaturanga; then there will be a lower one. 🙂

From the final position of the previous pose - Adho Mukha Svanasana - move into a pose as if you were starting to do push-ups from the floor. If it is difficult for you to immediately move from one position to another, then also start on all fours, then move to the position as before starting push-ups.

Your body rests on your palms and toes. Keep them in line (about shoulder width apart). Arms, back and legs are straight. You can lower your head down a little so that your spine is in one line; at the same time, pull your head a little forward, as if stretching your spine. Move your shoulders away from your ears and down - don’t pull them up to your head! Tighten your stomach. Stay in this pose for 5-8 full breaths (inhalations and exhalations). After this, you can exhale and return to the pose on all fours, or continue to the next one.

3. Lower Chaturanga Dandasana

This is, so to speak, a continuation of the “push-ups.” We start either from the previous pose or from all fours. The goal is to reach a position where you lower yourself down, like a push-up; at the same time you should not touch the floor, i.e. It’s like you’re doing a push-up, only not all the way, but halfway, hovering above the floor. The body should be extended in one line, parallel to the floor. Support: palms and toes. The gaze is directed to the floor. Elbows are bent and pressed to the body. Legs are straight. The body is tense. The stomach is tucked. Hold this pose for 5 full breaths, then move to the next pose.

4. Santolanasana or Balancing Pose (side version)

From the previous pose, while exhaling, rise to the “upper” Chaturanga (pose No. 2), as if doing push-ups from the floor. Shift your weight to your right arm and right leg; Turn to the side so that the left side of your body “looks” at the ceiling - do this by placing your left leg on top of your right and extending your left arm up. The gaze is directed towards the outstretched hand. The body is in one line, arms and legs are straight. Hold the pose for 5 breaths, then switch sides. After the second side, return to Dog Pose (see #1).

5. Forearm Stick Pose

From Dog Pose, move to the upper Chaturanga (No. 2), after which, inhaling, as you exhale, lower yourself onto your forearms, keeping your torso and legs straight. Once in the pose, you should press your forearms and toes into the floor. The fingers are intertwined. Stay in the pose for 5 full breaths.

If you find it difficult to enter the pose in the way described above, you can do it differently: get down on all fours (hands and knees shoulder-width apart), now lower yourself onto your elbows, clasping your fingers together, and alternately stretching your legs back so that they are straight and supported only on the fingers.

6. "Dolphin"

Weird name for this pose, but oh well. From the previous pose: lift your pelvis, as in Dog pose, move your legs closer to your head, while maintaining emphasis on your elbows and forearms. Open your fingers and extend your palms in front of you, parallel to each other. Lower your head down, touching the floor with the top of your forehead, where the hairline is, or the crown of your head. Bend your back a little, stretch your spine. The legs are straight, the toes touch the floor, or the entire foot (if possible). In the final position, try to relax and hold for 5-10 full breaths.

7. Dolphin rises

From the previous pose, while inhaling, raise your head, moving forward a little. At the same time, the pelvis lowers a little. The back arches, tension is felt in its upper part (maybe in the lower back). Legs are straight, resting on the floor with toes. Pull your neck forward and upward, but without excessive tension. As you exhale, return to Dolphin pose. Then, while inhaling, do the lift again, and so on for up to 10 repetitions.

After completing the practice of these 7 poses, do this to relax: sit on your heels, raise your arms above your head as you inhale, and as you exhale, bend forward, lowering your forehead to the floor and stretching your arms in front. Relax in this pose, breathing freely. Stay in it for 2-3 minutes.

As I already said, these are relatively simple yoga exercises for the arms, and they do a good job of strengthening the joints, fingers, shoulders and arm muscles in general. There are also more advanced poses such as handstands and balances such as bakasana, mayurasana, vrishchikasana, etc., but these poses tend to be difficult for beginners. Although, who knows, maybe I’ll write about them later, because... I can do almost all of them.

Let's stop there for now. It should be noted that, because Yoga is a system, and not just a set of exercises, then even these 7 poses will help strengthen not only your arms, but also your back, legs, and also tighten your stomach, thereby promoting.

Have a successful and safe practice!