Tight shoulders? Try this great yoga posture
Gomukhasana a wonderful shoulder stretch to do whether you spend a lot of time in front of the computer, play in sports that rely heavily on one dominant arm such as racquetball or squash, or tend to have tension/tightness in the shoulder area.
Gomukhasana Arms* (go = cow, mukha = face, asana = posture)
*The full extent of the pose involves the lower body as well. Here we are just focusing on the upper body.
Gomukhasana a wonderful shoulder stretch to do whether you spend a lot of time in front of the computer, play in sports that rely heavily on one dominant arm such as racquetball or squash, or tend to have tension/tightness in the shoulder areaThe shoulder joint muscles that are stretched include the lats, triceps, pecs (major and minor), long head of biceps, and upper traps.
Stand with your feet directly under your hips and toes facing forward. Feel all 4 “corners” of each foot rooted into the floor. Lengthen the spine upward to stand tall.
If you have a towel, let it drape over your right shoulder with most of it hanging behind your back. If you have a racquet, hold it in your left hand.
Inhale: Lift your left arm to your side and internally rotate your shoulder so your thumb/racquet points to the floor and your palm faces behind you.
Exhale: Bend your left elbow and draw your left arm behind your back with your palm still facing behind you. You can even use your right hand to gently nuzzle the left elbow behind your back. (The racquet will be lying on your back and directed up the spine).
Inhale: Lift your right arm overhead and rotate your shoulder so your right palm faces behind you.
Exhale: Bend your elbow to release your right palm to your upper back (as if you are patting yourself on your back). Draw your right arm close to your right ear.
Inhale & Exhale: Grab hold of the towel with both hands and slowly walk your hands toward one another along the towel (rather than pulling your hands away from one another). If you are able to cup your left fingertips into your right fingertips, you can release the towel and let it hang over your shoulder. If you are holding the racquet, you can grab onto it with your right hand and walk your hand along the left perimeter of the racquet.
Inhale: Lengthen the spine and crown of the head upward. Keep your gaze forward (rather than tipping your chin toward your chest) so your neck is elongated.
Exhale: Draw the front of your left shoulder behind you to broaden across your upper chest. Keep your right arm towards your right ear.
Take 4 more full breaths (inhale & exhale = 1 full breath) before slowly releasing your arms to your sides and repeating on the opposite side.
Some things to keep in mind:
* Breathe smoothly and deeply into the stretch so there a gentle release of the muscles rather than forcing the shoulder joint into position. Too much force can cause the overstretching of the joint capsule or impingements in tendons of some shoulder joint muscles. Calm, easeful breathing is key.
* Release your shoulders down/away from your ears. So many of us tend to hold tension there throughout the day even when we are not stretching! Encouraging the release of the muscles on the back of your neck may allow this to happen.
* Try to keep the left shoulder in line with the right shoulder rather than letting it drop down toward the floor. Maintain length in your torso.
* Be careful not to compress your lower back and stick your ribs forward. Guide your front ribs toward your spine as you stand tall and release your tailbone toward the floor.
* Don’t forget about your foundation: your feet! Make sure you distribute your weight evenly on both feet. Like a house, a solid foundation is a must.
Here is a photo of this posture:
Interested in learning more about yoga and/or Pilates? Contact Kristy Kuhn, C.A.C. Mind/Body Instructor and Certified Personal Trainer, for more information and to inquire about private and semi-private sessions. The sessions will be beneficial whether you are a beginner, have experience, or are looking to add some new strength and flexibility exercises into your current workout.
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Blog By:
Kristy Kuhn
500hr Certified & Registered Yoga Teacher, ACSM-HFS, ACE-PT
631.786.8194
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