To-be-mothers, here is a yoga pose to stretch out those tense spots.
For Tight Shoulders: Dolphin Pose
Ardha Pincha Mayurasana or the Dolphin Pose
This pose can bring even more openness to your upper back and shoulders—and let’s face it, we all hold plenty of tension there. If you don’t feel comfortable with your head upside down, then take the help of a wall. Press forearms against the wall, then walk feet back until your head can drop.
Start on all fours. Tuck toes and lift hips toward the ceiling, straightening legs to come into a modified downward dog pose. Your arms and legs will be straight, even if this means your toes do not touch the ground. From here, slowly lower onto your forearms, adjusting your stance accordingly. Maintain a neutral neck and keep hips elevated.
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Pose Information
Pose Level: 1
Contraindications and Cautions
Shoulder or neck injuries, keep knees bent
Beginner’s Tip
Open your shoulders by lifting your elbows on a rolled-up sticky mat and pressing your inner wrists firmly to the floor.
Benefits
Calms the brain and helps relieve stress and mild depression
Stretches the shoulders, hamstrings, calves, and arches
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica
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