Yoga exercises are done in a slow and controlled fashion and they are designed to create better flexibility, strength and balance. According to the Mayo Clinic, yoga can also help you relax and manage stress and anxiety. Yoga chest exercises can be done from a face-up, face-down or standing position. These exercises, known as poses in yoga terms, help elongate and strengthen the pectoralis major and minor. These are the anatomical names for the chest muscles. Each pose should be held for 20 to 30 seconds.
Cobra
The cobra pose is known as bhujangasana in Sanskrit which is an Indian language used to describe poses. With this pose, place your hands on the floor under your shoulders, your legs and pelvis flat on the floor and point your fingers forward. Fully extend your arms, pinch your shoulder blades together and look up at an angle. This exercise works the chest due to the position of your upper body. When you pinch your shoulder blades together, it is called retraction. This motion stretches the pectorals. As an added benefit, this pose also strengthens the spine and stretches the abdomen and shoulders.
Upward Plank
The upward plank is the complete opposite of the traditional plank and it is known as purvottanasana in Sanskrit. To do this pose, sit on the floor with your hands shoulder-width apart behind your butt and legs straight in front of you. Steadily push your hips and chest in the air as high as possible and place your feet flat on the floor. When doing this, fully extend your arms and retract your shoulder blades. In similar fashion to the cobra, your pecs get stretched due to the retraction of your shoulders. This exercise also strengthens your wrists, arms and legs.
Wheel Pose
A wheel pose is also referred to as an upward bow. In Sanskrit, this exercise is known as urdhva dhanurasana. To do this pose, lie on your back with your knees bent, feet flat on the floor and heels close to your butt. After placing your hands behind your shoulders with your fingers facing your body, push yourself in the air and lengthen your arms and legs so your body is an a curved position. You should be looking back at this point. Being that your arms are extended, the top of your pectorals get the brunt of the stretch. In addition, the wheel pose also strengthens the legs, wrists, spine, buttocks and abs.
Warrior II
Warrior II is done from a standing position and it is known as virabhadrasana in sanskrit. To do this pose, stand with your feet 3 to 4 feet apart, your right foot turned out 90 degrees and your left foot turned in at a slight angle. Lift your arms so they parallel the floor, bend your right knee until your thigh parallels the floor and stretch your arms out to your sides. When doing this, actively stretch your arms and pretend you are a rubber band being pulled in two directions. This widening of your upper body is what places a stretch on the width of your pectoral area. This pose also stretches the shoulders and groins, strengthens the ankles and legs and is therapeutic for sciatica.
Bow Pose
The bow pose is done from a face-down position and its name in Sanskrit is dhanurasana. To do this pose, lie on your stomach, lift your your legs, bend your knees and grasp your ankles with your hands. When doing this, lift your chest and legs as high as possible so the only thing on the ground is your pelvis and lower stomach. Being that your shoulders are retracted and arms are pulled back, your chest gets an effective stretch. The bow pose also stretches the thighs, groins, abdomen and ankles, and it strengthens the back muscles.
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