Chair Yoga for Shoulders || Office Yoga || Corporate Yoga || Yoga at Desk || Yoga for Senior Citizen
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Log Out Shut Down Do Yoga Namaste friends, I am Ritesh & today we will focus on Chair Yoga for shoulders Part 2, & in this video series we will cover the major joint of our body step by step. i.e Neck, that we have already covered in Part 1, the link is above Shoulders, Elbows, Wrist, Hips, Knees & Ankles. SHOULDER STRETCHES: TADASANA (MOUNTAIN POSE) also know as VERTICAL EXTENSION OF ARMS Muslces being stretched are: Latissimus Dorsi, Teres major & finger flexors. INHALE: Clasp your hands with your fingers interlaced, straighten the arms toward the ceiling EXHALE: Take the arms behind the head INHALE: Raise the arms up EXHALE: Take the arms behind the head Repeat 5 times. The next is GARUDASANA PREPARATION: Also know as horizontal adduction of the arm Muscles stretched are: Rear Deltoids, Rhomboids, Triceps. RIGHT ARM INHALE: Raise your right arm to shoulder level in front EXHALE: Shoulder adduction i.e take the right arm to left hands side as if you are hugging with the right arm only INHALE: lift your left arm push your right arm INHALE: relax EXHALE: Push your right arm Repeat for few times more and relax Now, lets us focus on LEFT ARM INHALE: Raise your left arm to shoulder level in front EXHALE: Shoulder adduction i.e take the left arm to the Right hands side and hugging with the left arm INHALE: lift your right arm EXHALE: push your left arm INHALE: relax EXHALE: Push your left arm Repeat for few times more and relax 3) GARUDASANA OR EAGLE POSE Muscles being stretched are: Rotator cuff, Serratus Anterior, Pec Major & minor Coracobrachalis & pronator. RIGHT HAND SIDE INHALE: raise both your arms up to shoulder height at your sides, arms and shoulders relaxed. EXHALE: Give yourself a hug, right elbow up, left elbow down Try touching your opposite shoulder blades INHALE: wrap your forearms around, Palms facing each other Make sure your fingers are pointing towards the ceiling. INHALE: raise the arms up while keeping the shoulders down EXHALE: arms down shoulders relaxed INHALE: raise arms up, shoulders relaxed EXHALE: arms down., shoulders relaxed Release and Relax LEFT HAND SIDE INHALE: raise both your arms up to shoulder height at your sides, arms and shoulders relaxed. EXHALE: Give yourself a hug, left elbow up, right elbow down Try touching your opposite shoulder blades INHALE: wrap your forearms around, Palms facing each other Make sure your fingers are pointing towards the ceiling. INHALE: raise the arms up while keeping the shoulders down EXHALE: arms down shoulders relaxed INHALE: raise arms up, shoulders relaxed EXHALE: arms down., shoulders relaxed Release and Relax 4) GOMUKHA ASANA (COW FACE POSE) ie. Crossing the arms behind the back. Muscles being stretched are: External Rotators (Infraspinatus & Teres Minor) Internal Rotators (lattisimus Dorsi & Pectoralis Major) First we start on the right hand side INHALE: Raise your right arm in front & finger tips pointing towards the ceiling EXHALE: and bend you elbows, also know as EXTERNAL ROTATION of the right arm (lift your left arm and push your right elbow more behind) INHALE: Raise your Left arm at shoulder level, take it behind the back and hold your right finger tip, also know as INTERNAL ROTATION of your left arm & incase if you can’t touch use a newspaper or A/4 size and roll it. Try clasping the fingers of the right hand & stay for few seconds & now to increase the stretch of the upper arm also know as EXTERNAL ROTATOR STRETCH Pull the right arm down with the left hand In this way you stretch the EXTERNAL ROTATORS & now pull the left arm up With the support of the right arm In this way you stretch the INTERNAL ROTATORS Unclasp the hands & now lets do it with the left arm INHALE: Raise your left arm in front & finger tips pointing towards the ceiling EXHALE: and bend you elbows, also know as EXTERNAL ROTATION of the left arm (lift your right arm and push your left elbow more behind) INHALE: Raise your right arm at shoulder level, take it behind the back and hold your left finger tip, also know as INTERNAL ROTATION of right arm & incase if you can’t touch use a newspaper or A/4 size and roll it. Try clasping the fingers of the left hand & stay for few seconds & now to increase the stretch of the upper
arm also know as EXTERNAL ROTATOR STRETCH Pull the left arm down with the right hand In this way you stretch the EXTERNAL ROTATORS & now pull the arm up With the support of the left arm In this way you stretch your INTERNAL ROTATORS Unclasp the hands & relax. 5) SHOULDERS SOCKET ROTATION also know as Skanda Chakra Or in anatomical terms shoulder circumduction Mucles being used are: Pec Major, Rotator Cuff, Bicep & tricep, Coracobrachialis, deltoid, Latissimus doris, Starting position: Place the finger of left hand on the left shoulder & the fingers of the right hand on the right shoulder. Touch Both the elbow is front Clockwise Rotation INHALE: Raise both elbows at the same time in large circles, by Arms near to the ears. EXHALE: take it down contract your shoulder blades & expansion of your chest very slowly. Anti clockwise Rotation. INHALE: Both elbows from behind, Squeeze back your shoulder blades expansion in chest. EXHALE: take it down contraction the chest and expanding the shoulder blades. Friends it always good to take a 5 minute breaks after every 1 hour and do these gentle stretches. You will be amazed by the benefits. Thank you for watching the Chair Yoga Video Series Part 2 for shoulders Keep Smiling, See you Soon, Take Care. Namaste.

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