Yoga is an ancient system of exercise involving stretches and poses to enhance whole-body flexibility, endurance and strength. There are a number of yoga chest opening exercises that will enhance the flexibility of your major chest muscles and shoulders. Tightness in these muscles is a common cause of slumped shoulders and a rounded upper back, so performing chest openers can be very beneficial for your posture.
Forward Bend with Hands Clasped
Yoga Mudra is a forward bend with your hands clasped behind your back and uses gravity to gently open your chest and stretch the fronts of your shoulders while developing flexibility in your hamstrings. To perform Yoga Mudra, stand with your feet parallel and hip-width apart. Clasp your palms together behind you with your fingers interlaced and your arms straight. With your chest lifted and a slight bend in your knees, lean forwards from the hips and let your arms fall forwards and over your head as far as possible without straining. Concentrate on softening the muscles between your shoulder blades so you can relax further into this beneficial stretch. Hold this position for six to 10 slow breaths before bending your knees, lowering your arms and standing up.
Triangle Pose
Triangle pose or Utthita Trikonasana is a gentle lower body stretch that opens up your chest. To perform Trikonasana, stand with your feet about 3 feet apart and turn your left foot out to 90 degrees and your right foot in around 30 degrees. Inhale and raise your arms up and out to shoulder level. Exhale and bend to your left to reach down your leg with your left hand --- stretch as far as feels comfortable. Reach up to the sky with your right hand. Your arms should be perpendicular to your body and to the floor. Press your right arm back slightly to open up your chest fully. Hold this position for six to 10 breaths before slowly standing up and changing sides.
Downward Facing Dog
Downward facing dog is a classic pose in yoga that acts as an a excellent lower body stretch and chest opener. To perform downward facing dog, correctly called Mukhasna, kneel on all fours with your hands below your shoulders and your knees below you hips. Keeping your arms straight, push your fingers into your mat, straighten your legs and push your hips up into the sky. Once your hips are as high as comfortable, push your head between your arms to open your chest. Hold this position for six to 10 breaths before bending your knees and returning to all fours. You may find you need to bend your knees slightly to maximize the effect of this pose on your chest and shoulders.
Bow Pose
Bow pose is a strong chest opener as well as being a powerful back strengthening exercise. Lie on your front and rest your forehead on the floor. Bend your legs and reach back and grasp your ankles. Inhale and lift your head, shoulders, chest and thighs off of the floor. Hold this position for six to 10 breaths while gently rocking back and forth. This is a strenuous posture should only be attempted after a thorough warm-up.
References
- "Yoga for Regular Guys"; Diamond Dallas Page & Dr. Craig Aaron; 2005
- "Yoga Anatomy"; Leslie Kaminoff, Sharon Ellis, and Amy Matthews, 2007
- "The Yoga Bible"; Christina Brown; 2003
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