2 Yoga Tips: Simple Shoulder Stretch & Vacuum Breathing
Try it! Stretch and open those Shoulders!
An instructor at The Santuary, Ushma from Mexico City, showed us a great all-levels stretch to open up the shoulders and chest. She explained that the more open your shoulders, the more open your heart is to the world. Women’s shoulders are naturally more open, and we’re also more lovey-dovey open and sharing than men she continued. I can go along with that.
1. Start with your arms out to the sides in front of you and hold a sarong or towel between your fists, palms down.
2. Slowly move your arms up, and back over your body and down to the back of your body. If you have any pain or resistance, move your fists outwards. The idea is to make a slow, fluid movement, moving your arms at the same time time. (Pictures 1+2)
3. Repeat 10-15 times/ daily. Over time your fists should move closer together.
When moving your arms up and back, remember to move gently. Move your hands outward if you have any pain or it’s not a fluid movement.
Try it! Vacuum Breathing
Ushma also shared a hardcore breathing technique called vacuum breathing to lengthen your breath. The idea is to push all the air out of your lungs, hold, and slowly inhale. We did it immediately following a vinyasa practice.
1. Stand with your legs a little further than hips width and bring your chest parallel to the earth, hands on hips.
2. Make 3 strong exhales through your nose. No inhaling.
3. Exhale any remaining air through your mouth. It should sound like you’re gently fogging a mirror. You can try holding your hand near your mouth to feel your breath.
4. Hold for 5 seconds (or longer).
5. Slowly inhale through your nose.
6. You can take a few slow breaths and repeat.
Hope you enjoy.
- Bessie
