[Solving "It's painful to breathe deeply ..."] Easy to inhale & deeply exhale! "Muscle loosening work" that makes it easier to breathe
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0 comments 0 comments[Solving "It's painful to breathe deeply ..."] Easy to inhale & deeply exhale! "Muscle loosening work" that makes it easier to breathe
It is surprisingly difficult to repeat deep breathing while doing yoga, and if you notice it, you may have stopped breathing. Therefore, I will introduce the muscles to breathe comfortably and comfortably during the pose and how to loosen them! [See how to do it in the photo] "Muscle loosening work" that makes it easier to breathe
Makes muscles flexible and adjusts to a posture that makes it easy to breathe
“Difficulty breathing during yoga poses is a sign that your normal posture is out of order,” says Dr. Hirota. Modern people who lean forward and keep looking at smartphones and computer screens tend to be in the "forward head position" where their heads come forward. "When that happens, the shoulders go inside, the back curls up and the chest closes, and the posture collapses. In addition, the serratus anterior muscle, pectoralis minor muscle, sternocleidomastoid muscle, and abdominal muscle group contract and become stiff. If you try to open your chest during the pose, you will not be able to open it enough and it will be difficult to breathe. To improve this, loosen and soften the stiff muscles in a crumbled posture. It is important to correct your posture so that you can easily breathe. "
Serratus anterior muscle
The muscle that runs from the outside of the ribs to the inside of the scapula, passing through the armpit, is the serratus anterior muscle. This serratus anterior muscle is a muscle that contracts when the arm is pushed forward. The scapula slides over the ribs, while the serratus anterior muscle stabilizes the scapula and slides over the ribs. In other words, when the serratus anterior muscle becomes stiff, the scapula cannot slide well on the ribs, and the person in the anterior head position is fixed with the scapula open outward. As a result, the chest does not open and the stoop is formed, which tends to adversely affect breathing.
Shoulder bag
Work that activates the serratus anterior muscle that has shrunk hard. By pushing the wall with both hands, pulling the shoulder back, and repeating the "stretching ⇔ returning" exercise of the serratus anterior muscle, the elasticity of the muscle is restored. Let's do it according to breathing. 1) Stand straight in front of the wall. Stretch your elbows, put your hands on the wall at shoulder height, and take a breath. 2) With your exhaled breath, push the wall with both hands and pull your shoulders back. Inhale and breathe back. Repeat this. NG If the shoulder rises when pulling back, the serratus anterior muscle does not stretch well. Go with the consciousness of lowering your shoulders. The one who taught me was ... Nao Hirota, a yoga instructor and a beautiful muscle yoga instructor. She presides over "Beautiful Yoga Online Salon" on Instagram. She is supported by women who aim for a beautiful body. She has appeared on many TV, magazines and radio. She is also popular on YouTube's "Beautiful Muscle Yoga Channel". photos by Nobuhiro Miyoshi (RELATION) illustrations by Misako Nanayo Suzukihair & make-up by Yagitext by Minako Noguchiyoga journal vol.78
Yoga Journal Japan Edition Editorial Department
Last updated: Yoga Journal Online
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