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Yoga, has for centuries, helped its disciples to improve their flexibility, stamina, mental health, and overall body strength. Our upper body muscles such as shoulders, arms and chest, are critical when it comes to our overall health and wellbeing. Shoulder muscles in particular are important as they are used to aid a wide range of bodily motion, and helps protect the shoulder joint.
So, in order to boost ease of motion, as well as your shoulders muscular and joint strength, yoga can play a key role. The ancient Indian practice of yoga is a combination of exercise movements and meditation techniques that integrate the mind and the body.
As per research published by the International Journal of Current Research, yoga training helps improve range of motion and strength of shoulder muscles.
1. Standing Bow Pose
This pose is a great asana to attain bodily balance. Not just that, it increases shoulder mobility, stretches torso and engages the shoulder muscles, helping it to become strong.
Step 1: Start by standing in the mountain pose, with your big toes touching each other, and your heels about 1 inch apart.
Step 2: Face your palms forward to open the torso. Now, lift your left foot, bend the leg behind you and squeeze the leg to pull the heel towards glutes.
Step 3: Reach back with your left hand and grasp the inside of your left foot. Extend your right arm straight up.
Step 4: Press into the floor with your right foot. Inhale as you lengthen your body and reach for your fingertips.
Step 5: Exhale as you press your left foot firmly into your left hand, using this force to stretch the left hip muscle. Hold the posture, inhaling as you lengthen the torso and exhaling as you press deeper. Repeat on the other side.
This exercise stretches and massages your spine, strengthens your shoulders and neck, while promoting blood circulation.
Step 1: Place your hands and knees on the ground imitating a cat.
Step 2: Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
Step 3: Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
Step 4: Continue this movement for at least 1 minute.
3. Downward facing dog (Adho Mukha Svanasana)
This pose increases blood circulation to the upper body, and engages the shoulder muscles. You will feel rejuvenated and energized after practicing it.
Step 1: Plant your hands ﬁrmly on the ground, shoulder-width apart.
Step 2: With feet hip-width apart, extend your hips up and backward.
Step 3: Hold for 5-10 breaths.
So ladies, try these yoga poses for strengthening your shoulders, and improve your overall bodily mobility as well!