In the West, our daily routine is often very sedentary: we move from the bed, to the office desk, to the sofa to watch TV.
Dynamic activities during the weekly routine are often reduced to a minimum and when we sit in front of a computer screen, we have a tendency to contract the muscles of the shoulders, neck, back, which are the main receptors for all the stress we accumulate during the day. This lifestyle generates numerous pathologies that can be prevented with simple daily precautions, including the execution of exercises that help us loosen the joints and keep back and shoulders healthy. We propose a short but intense sequence, a real panacea for the shoulders, which is interesting to use as a warm-up exercise, before any yoga practice and more!
on the knees. Get into the sitting cat position, flex your back back and forth, opening your shoulders wide and unrolling the spine. Breathing in, open your chest, and exhaling creates a hump with the back and brings the navel towards the spine. Move smoothly trying to maintain a rhythmic movement and deepen the movement by connecting it to the breath.
Repeat five times and then enter the second asana, the circle of the Sufi.
firm on the floor, the ischium well rooted to the ground and, always keeping the hands on the knees, perform forward rotations with the torso, bringing yourself well forward with the shoulders, first in one direction and then in the other, we start with the left shoulder and then we repeat everything by bringing the right shoulder forward.
Perform five rotations on one side, five on the other and then return to the center and bring the palms towards each other in front of the torso, cross them, separate them and bring the arms upwards, pushing the shoulders back and looking towards the palms of the hands. Repeat the exercise five more times, bringing the palms back down, crossing and bringing the hands up again.
left upwards inhaling then, exhaling, extend it beyond the head bringing the gaze upwards. The torso bends to the right side, the shoulder opens and the left hip lengthens. Stay for five deep breaths, then lean forward and rotate your torso to the left to repeat the position on the other side.
Place the palm of the left hand on the ground, if you can go down with the whole forearm, and raise the right arm by inhaling, first towards the sky and then exhaling over the head, opening the side and shoulders well with the gaze turned towards l "high. Breathe deeply and let the whole body be invaded by the breath!
and shoulder opening. Release the position and reverse the crossing of the arms. The left arm comes forward and the right arm comes over and grasps the thumb of the left hand.Inhaling, arch your back back bringing your arms up and then exhaling flex forward with your torso trying to bring your forehead towards the ground. Stay for five breaths and then slowly come back upright and loosen the position.
and adrenal glands, stimulating their functionality, calms the mind and induces serenity of mind thanks to the smooth repetition of harmonic and almost hypnotic movements. The sitting eagle position works on the power of the arms, tones nerves and ligaments, strengthening the joints, stretch and stretch your shoulders, arms, and upper back. From an energetic point of view, it balances the two sides of the body and increases concentration.
The forward stretches work on the flexibility of the spine, on the posterior muscle chain and open the shoulders, act on the compression and massage of the internal organs.
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