Practicing yoga on a regular basis offers many health benefits -- these include stress management, increased fitness, management of chronic health conditions and weight loss. Many people turn to yoga to improve flexibility. A shoulder opening sequence can lead to greater range of motion and relieve tension. While holding each pose for 30 to 60 seconds focus on your breathing. Yoga teaches that controlling your breath can help you direct your body and quiet your mind. Make sure to visit your doctor before beginning any new form of exercise.
Dolphin Pose
Dolphin pose is an upper back opener that stretches the shoulders as well as the hamstrings and calves. Start on the floor on your hands and knees. Make sure your knees are directly underneath your hips and your forearms are on the floor with your shoulders above your wrists. Press your palms together and press your forearms into the floor. Curl your toes under and begin to lift your knees. Lengthen your tailbone, lifting your hips toward the ceiling. Firm your shoulder blades against your back and then release, drawing them toward the tailbone. Keep your head between your arms. Straighten your legs as much as possible while keeping the back long and straight. To release bring your knees down to the floor.
Cobra Pose
Bhujangasana, or cobra pose, stretches the shoulders and the chest while strengthening the spine. Lie on your stomach with your legs long behind you and the tops of your feet on the floor. Bring your palms underneath the shoulder blades, pressing the elbows against the body. Press the tops of the feet and thighs into the ground. Inhale and straighten the elbows, lifting the chest off the floor. Only lift as high as you can while keeping your feet, legs and hips on the floor. Firm the shoulder blades back against the spine while lifting the sternum. When releasing lower slowly to the floor.
Cow Face Pose
Gomukhasana, or cow face pose, stretches the hips, thighs, shoulders, triceps and chest. Begin sitting on the floor with your legs stretched out in front. Bend your knees and slide your left foot under your right knee to the outside of the right hip. Then cross the right leg over the left so that your knees are stacked. Sit evenly on your hips and make sure that your heels are equal distance from your hips. Sweep your right arm behind your back so that the forearm is parallel to the spine. Stretch the left arm up toward the ceiling with the palm turned toward your back. If you have enough flexibility in your shoulders try to bring your hands together. Continue to lift the left elbow up and the right toward the floor. Release the arms and legs and perform on the opposite side.
Plow Pose
Halansana, or plow pose, stretches the shoulder and the neck. Lie down on your back and bend from the hip joint to lower your toes as much as possible on the floor above your head. Place your hands on your back to support your body. As much as possible, keep your torso perpendicular to the floor and legs straight. Continue to lift the pelvis toward the ceiling and your chin away from your sternum. You can keep your hands on your back or extend your arms along the floor clasping your hands together. To release place your hands on your back, lift the legs up, and lower down to the floor rolling through the back.
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