Do you practice a lot of the following yoga poses?
Downward Facing Dog
Do you know what muscles get the most attention when you do the aforementioned postures?
Without getting too geeky here, I'll mention a super brief list:
Pecs (those are your chest muscles)
Anterior Deltoids (those are your front shoulder muscles)
Online Yoga 101: What muscles don't really get encouraged to grow in those same yoga poses?
Middle-Lower Trapezius Muscles (aka the "traps")
Posterior Deltoids (those are your rear shoulder muscles)
Latissmus Dorsi (aka the "Lats")
After realizing this, I thought it would be helpful to provide you a free yoga sequence that warms up a combination of some of these muscles! What a nice way to think about them in relationship to each other!
THE YOGA WARM-UP SEQUENCE YOU CAN DO AT HOME
Here's the sequence that I put together:
Supine serratus anterior arm reach-ups (3 x 12 reps)
Gentle supine serratus anterior rolls with palms pressed (3 x 12 reps)
Supine serratus anterior stretch w/ knee twists (5 on each side)
Cat/Cow Rhomboid Pushups (12 reps)
Kneeling Lat Pushes from a wall (12 reps)
Standing shoulder protraction/retraction (12 reps)
Standing Salutations (12 reps)
**Note: You can always do more/less than the recommended number of repetitions. Regardless of how many times you practice each movement, the key thing here is: S L O W I T D O W N. The slower you move, the more opportunity you're giving your body to get the benefits of the practice!
In addition to using this sequence as a nice and short break from work, you can also sprinkle in these movements throughout your home practice. If you sit at a desk for several hours, try to take a break every 20 minutes to move your body in various ways. It's a lot better to balance out the effects of sitting by interspersing breaks (rather than taking an hour long moving break every 3 hours).
I'm currently reading Katy Bowman's "Move Your DNA" and it is blowing my mind! Looking forward to reviewing her book and sharing my insights with you!
WATCH THE SERRATUS ANTERIOR WARM-UP VIDEO
Hope this helps!!
Julie (Your Head Rogue Yogi)
Related Post: The 5 Most Common Yoga Injuries
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During the months of August and September, I'll be sharing weekly anatomy animations and talking further about yoga movement in my FB Group! Watch each video in there for a week before they're gone!