Yoga has been for centuries and you must be aware of the fact that Yoga helps in improving health in all the layers of existence. In this article we going to focus on using yoga poses for shoulder strength.
When it comes to upper body it includes muscles such as shoulders, arms, back and chest. Particular Shoulder muscles are important as they are used to aid a wide range of bodily motion, and helps protect the shoulder joint. Shoulder joint is considered as sensitive joint and due to strains, tears, and strength imbalances you can experience pain in the shoulder.
Suggested read – Asana: what, why and how
Fortunately, a few key yoga poses for shoulder strength can help in improving range of motion, releasing the tension in the shoulder muscles and increasing the stability to help in preventing injury as well as your shoulders muscular and joint strength. If the shoulder is already injured consult your physician before performing any yoga pose. Here are 5 best yoga poses for shoulder strength.
1. Shoulder Stretch and Warm ups Exercises
Before doing any exercise, you must do some stretching and warm up exercises. It is also a best way to prepare for core yoga poses for shoulder strength. Here are some exercises for shoulder stretch and warm up
- Arm circles
- Lateral raise (side raise)
- Deltoid raise (front raise)
- Push up
- High plank and side plank
- Pawan-mukta-asana (joints movements)
2. Adho Mukha Svanasana (Downward Facing Dog pose)
Adho mukha svanasana also known as downward facing dog (an upside-down V shape) is suitable posture for beginner to expert. This is the best posture to improve strength and flexibility of whole body.
How to do it:
- Place your hands a little wider than shoulder width, and feet about hip width.
- Press the heels to the mat. Draw the belly up towards the spine to engage the core, press the sit bones up towards the sky.
- Keep the head and ears in line with the arms.
- Create space in the upper back and strength in the shoulders and upper back by moving the shoulder away from ears and continue pushing the floor away from you.
3. Chaturanga Dandasana (Four-Limbed Staff pose)
Chaturanga Dandasana or Four-Limbed Staff pose is among the best poses for front body strength. It also known as low plank.
How to do it:
- Shift the plank forward, moving the shoulders in over the wrists and feet up on mount of toe. Make sure heels are pointing back. This shifted-forward plank position is the key to a safer Chaturanga.
- Roll your shoulders back to blossom your chest through your upper arms. This will also naturally cause your head and neck to come up a bit out of their flat position, but they will still be in line with your spine.
- Lower to Chaturanga. Bend your elbows straight back, hugging them into the side of your body as you go. They should not wing out to the sides like they might in a traditional push-up.
- Notice that because your shoulders were already in front of your wrists, your forearms naturally assume a perpendicular position to the floor.
- The ideal version of the pose has the upper arms parallel to the floor. Do not go any lower than that.
- Pause and hold the pose at the bottom instead of treating the whole thing as a quick transition between the plank and Upward-Facing Dog
4. Bakasana (Crow pose)
Bakasana (crow pose) is an arm balancing & arm strengthing pose. The pose targets the abs, arms, wrists, and front chest.
How to do it:
- Bend your knees slightly so that you can bring your palms flat on the floor, about shoulder distance apart.
- Plant your palms firmly on the mat about a foot in front of your feet. Spread your fingers wide and press into the top joint of each finger.
- Bend your elbows straight back. Don bend them into full Chaturanga arms, but head in that direction.
- Come up onto the balls of your feet and open your knees so that they line up with your upper arms.
- Place your knees on the upper arm or armpit.
- Begin to bring your weight forward into your hands, lifting your head as you go.
- Come up onto your tiptoes, lifting one foot and then the other off the floor.
- Engage the inner thighs for support while keeping the knees on the arms.
- Hug your feet toward your butt.
- Focus on the feeling of the body lifting. Avoid sinking into the pose, which can dump weight into the shoulders.
- To come out, exhale and transfer your weight back until your feet come back to the floor.
5. Chakrasana (Full Wheel Pose)
Chakrasana is an advance level posture. Chakrasana is a deep back-bending pose. The Chakrasana yoga pose stretches the muscles in your chest, shoulders, quards and hip flexors.
How to do it:
- Lie on your back. Bend your knees so that your feet are flat on the floor in a parallel position in line with your sitting bones, about a foot’s distance away from your hips. Press your feet firmly into the floor.
- Place your hands on the floor just above your shoulders with your fingers facing your shoulders.
- Press into your hands and lift your upper body off the mat, resting the crown of your head lightly on your mat.
- Press into your feet and lift your legs, pelvis and abdomen off of the mat, activating your inner thighs.
- Push more into your feet, bringing more of your weight into your palms. This will protect your lower back.
- Maintain strength and stability in your arms by continuing to press firmly into the mat.
- Let your head hang in a neutral position, making sure not to strain your neck.
Also read – Yoga Asana for Back Pain
Remember that yoga is not just about doing some poses. Yoga is a lifestyle therefore it should be adopted as way of living. Try to maintain the right posture through out the day , must include the practices of pranayama and meditation as well.
