Yoga To Open Up Chest and Back

There’s no right or wrong reason to practice yoga. Some choose to start taking classes because they want to make friends, or maybe you’ve discovered that HIIT workouts aren’t right for you and instead some Vinyasa yoga is what you need. And maybe you’re feeling sore and tired and need a way to release all these wound up muscles and feelings. 

For many, tense muscles in our back, shoulders, chest, and basically anywhere aren’t such a rare occurrence. But getting acupuncture or a full body massage isn’t always that accessible. Instead, many turn to yoga to help shake out those tight and uncomfortable muscles, finally gaining some peace and comfort. Below is a list of yoga poses for those who are looking to release tensions in their chest and back. 

Back Pain

If you find yourself suffering from back pains either in your lower back or closer to your shoulders, life can get pretty difficult. But fear not, because after trying these poses you’ll find relief.

Cat-Cow- Start by getting on your hands and knees. Slowly arch your back, bringing your hips towards the ground and your head straight, with your butt towards the air. Hold that pose for ten seconds before shifting back to your original pose, before reversing, bringing your back out and up towards the ceiling, tailbone tilted towards the ground. Continue going back and forth between these two, until you feel your back start to loosen. 

Downward Dog- Starting with your feet on the ground shoulder-width apart, bend your body down until your hands touch the ground right by your feet. If you need to bend your knees, do so. Then, slowly begin to walk your hands out, straightening out your legs if you have to. Once you’ve walked out until your back makes a slope, hold this pose for 30 seconds to a minute. You can also start in a plank, bringing your hips up into the air and straightening your arms and legs. 

Chest Pain

When it comes to chest pain it can be for a multitude of reasons. Maybe you’re sick or congested from allergies, but hopefully, these poses can help relieve some tense muscles.

Cobra Pose - Laying down on your stomach, place your hands flat on the mat by your upper ribs with your elbows pointing up. As you inhale, lift yourself up extending your arms, remembering to keep them slightly bent so as not to lock them. Bring your hips forward and your chest out, with your chin up facing ahead. Your hips should be either slightly lifted off the ground or just resting lightly. 

Bridge Pose - is very effective in opening up the chest, thighs, and hips, while also improving digestion and regulating metabolism (which can be thrown off-whack by stress). Start by laying flat on your back. Then, place your feet flat on the ground near your butt with your knees bent. With palms flat on the ground, lift yourself off the ground, keeping only your feet firmly on the ground and your shoulders and head down.