Traditional weight training can be hard on the shoulders and arms, particularly when mistakes occur and weights are lifted incorrectly. The risk of injuries during shoulder exercises can make it hard to enjoy the fitness routine because the entire focus is on injury prevention. Fortunately, yoga can help develop strong shoulders without taking major risks along the way!
Health and Yoga
Although yoga can seem to focus on flexibility at times, it is actually a useful way to build muscle and develop strength in the arms, shoulders, chest, legs and other muscles throughout the body. According to the National Institutes of Health, yoga combines physical postures with breathing and meditation techniques to improve overall health and well-being. It has an impact on stress, blood pressure and mental health when used appropriately. Adding yoga as part of a workout routine can improve strength training efforts while also working on personal health.
Modified Plank/Dolphin Plank Pose
Dolphin plank pose is a modification on the original plank. The pose starts with a similar shape as the plank, but it puts a greater emphasis on the upper arms and the shoulders rather than the entire arm. Instead of balancing on the hands in a pose that is similar to a push-up, the body is balanced on the fore-arms.
Start on hands and knees and place the forearms flat on the yoga mat. Keep the palms of the hands down on the mat to maintain balance. Slowly walk the feet back until the back and legs are straight and the body is balanced on the forearms and toes. Straighten the back and pull the stomach in as tight as possible. Hold the pose for 30 seconds before releasing it. The pose focuses on strengthening the arms, chest and core muscles. Make this pose part of one’s routine to strengthen and sculpt the shoulders!
Extended Puppy Pose
Extended puppy pose is a lighter version of downward facing dog and is ideal for beginners to yoga or advanced practitioners who want to work on opening up the shoulders. To strengthen shoulders, it is a good addition to a basic routine.
Begin sitting back on the heels of the feet. The pose is similar to child’s pose in that it starts in the same position. Slowly walk the hands forward and straighten them. The chest and face should be near the yoga mat while the hands extend far forward. The legs should bend at a 90 degree angle and the back should arch just slightly. Open up the shoulders and chest while pulling the stomach tight. Hold the pose for 30 seconds and then release the pose by walking the hands backwards and sitting back on the heels of the feet again.
Stick Pose
Stick pose might sound funny due to the name, but it is a great exercise for the shoulders and arms. This pose requires the arms, legs and back to straighten and tense so that the body is like a stick.
Start by sitting on the yoga mat with the legs straight out from the body and spread about hip-width apart. Place the hands just behind the hips so that the hips and shoulder line up when the back is straight. Hold the back straight and press the hands down into the yoga mat. Bring the legs together and press the heels down into the mat while pointing the toes. Hold the entire body straight for 30 seconds and then release the pose.
Building strong shoulders requires exercises that focus on the arms and shoulder muscles. Fortunately, many poses in yoga fit the bill and shoulders can be defined and sculpted in no time!
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Sources:
http://nccam.nih.gov/health/yoga/introduction.htm,
http://www.yogajournal.com/poses/finder/anatomical_focus/shoulders,
http://www.a2zyoga.com/yoga-poses/dandasana.php
