今天,给大家分享16个开肩的瑜伽动作,基本上可以锻炼到肩部的所有肌肉,同时涉及到灵活肩关节各个方位的练习,真的不要太全面啦。
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(1)](http://img.studyofnet.com/uploads9/3/pgc-image/0fe0319cab284bd0a8069e3c24a18658.jpg)
练瑜伽,肩部僵硬总是打不开的伽人,想要瑜伽进阶的伽人,一定要常练,收藏级!
动作1-2:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(2)](http://img.studyofnet.com/uploads9/3/pgc-image/f50c6ededd644f189ab4998b4f28ffa1.jpg)
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(3)](http://img.studyofnet.com/uploads9/3/pgc-image/9f44a41796944826b2f3556178d62feb.jpg)
站立在垫面上,双脚分开略大于髋部脚尖向外45度,呼气,屈膝下蹲双手臂向两侧打开,肩膀抵住大腿内侧呼气,右手臂向上打开脊柱向右扭转,保持5-8个呼吸右手握住左手手腕,脊柱再次向右扭转保持5-8个呼吸,重复练习另一侧
动作3-4:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(4)](http://img.studyofnet.com/uploads9/3/pgc-image/01df879cf970486fabc980e0ffd2c51d.jpg)
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(5)](http://img.studyofnet.com/uploads9/3/pgc-image/1c185655c97b4cf5a47c7d45973d0350.jpg)
跪立在垫面上,双脚并拢臀部坐在脚后跟上双手身体后侧交握呼气,抬头,打开胸腔双手臂向后伸展保持5-8个呼吸屈手肘,双手放在左侧腰保持5-8个呼吸,重复练习另一侧
动作5:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(6)](http://img.studyofnet.com/uploads9/3/pgc-image/1643e6bb0a1e4fc7b2744e811a9c3ee9.jpg)
跪立在垫面上,双手侧平举呼气,左手臂向身体右侧伸展屈右手肘,套住左小臂靠近身体保持5-8个呼吸,换另一侧
动作6:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(7)](http://img.studyofnet.com/uploads9/3/pgc-image/019546a531fe46f6a4df7d0d38d65f22.jpg)
跪立在垫面上,双手臂前平举左手臂向上,屈手肘左手放在背部后侧,右手臂向后向下屈手肘,双手交握保持5-8个呼吸,换另一侧
动作7:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(8)](http://img.studyofnet.com/uploads9/3/pgc-image/acbf4a865a284e7d85f2b0b09a74cbf8.jpg)
跪立在垫面上,双腿打开与髋同宽膝盖与脚尖同向,呼气,前屈向下双手臂向前伸展,胸腔找地面大腿尽量与地面垂直保持5-8个呼吸
动作8:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(9)](http://img.studyofnet.com/uploads9/3/pgc-image/864677d65a0449c0b9b8d343ab589c10.jpg)
在动作7的基础上右手臂从身体前侧穿出脊柱向左扭转,左手臂向前伸展保持5-8个呼吸,换另一侧
动作9:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(10)](http://img.studyofnet.com/uploads9/3/pgc-image/e30a14c90ca045909c46ccae70eef7b2.jpg)
跪立在垫面上双腿双脚分开与髋同宽将瑜伽砖竖放在身体前侧呼气,前屈向下,双手肘在瑜伽砖上屈手肘,双手合十,胸腔向下沉保持5-8个呼吸
动作10-11:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(11)](http://img.studyofnet.com/uploads9/3/pgc-image/446c36e9b2a5495880c633c9af5e15a9.jpg)
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(12)](http://img.studyofnet.com/uploads9/3/pgc-image/42048d33ad664b698494c04f2caecb25.jpg)
坐立在垫面上,双手臂放在身体后侧与肩同宽,指尖朝向后侧臀部向前移动适当的距离屈双膝靠近身体,保持5-8个呼吸改变指尖的方向,朝向正前方保持5-8个呼吸
动作12:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(13)](http://img.studyofnet.com/uploads9/3/pgc-image/34037286f2d140c3a2b49d36d43cc19a.jpg)
在动作11的基础上双脚打开与髋同宽呼气,抬起髋部向上膝盖与脚尖同向手臂小腿尽量垂直垫面保持5-8个呼吸
动作13:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(14)](http://img.studyofnet.com/uploads9/3/pgc-image/896b739026b34801ab4990fced5cbc16.jpg)
俯卧在垫面上,双腿并拢双手臂放在身体两侧呼气,抬头打开胸腔同时抬起双腿向后向上双手五指交握,尽量向后向上保持5-8个呼吸
动作14:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(15)](http://img.studyofnet.com/uploads9/3/pgc-image/b59c627f516d44979dde59b03177805b.jpg)
俯卧在垫面上,双手臂侧平举掌心朝下,呼气,身体向左扭转右手推地,右脚放在身体后侧保持5-8个呼吸,吸气,还原换另一侧
动作15:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(16)](http://img.studyofnet.com/uploads9/3/pgc-image/8958b99742cb4551a5bf1c942a3ee3c0.jpg)
在动作14的基础上屈手肘,大小臂90度呼气,向左扭转,保持5-8个呼吸换另一侧
动作16:
![开肩瑜伽36个动作图及名称详解(16个动作全方位开肩)(17)](http://img.studyofnet.com/uploads9/3/pgc-image/1e85358019c24002983da07c31ff0a48.jpg)
俯卧在垫面上,左手臂在上双手臂从身体前侧向两边穿出保持5-8个呼吸,换另一侧,