SeatedBeginner
Seated Shoulder Opening
Seated Shoulder Opener
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About This Pose
Seated Shoulder Opening is a chest-expanding pose that counteracts the rounded shoulder posture common from daily activities. By drawing the shoulders back and opening the chest, this pose stretches the pectoralis muscles and front of the shoulders. The open position improves breathing capacity and creates a sense of confidence and openness. Regular practice significantly improves posture and releases tension in the front body.
Step-by-Step Instructions
- 1
Sit tall in comfortable position
- 2
Interlace fingers behind back
- 3
Draw shoulder blades together
- 4
Lift chest upward and open
- 5
Keep neck long and chin level
- 6
Breathe deeply into chest expansion
Alignment Cues
- Draw shoulders back and down
- Open chest wide
- Keep neck long and relaxed
- Breathe into upper chest
Benefits
- Opens chest dramatically
- Stretches pectoral muscles
- Improves breathing capacity
- Counteracts rounded posture
- Creates confident bearing
- Releases front body tension
Modifications
- Use strap
Variations
- Chest-opening variation
Cautions & Contraindications
Cautions
- Avoid shoulder strain
Avoid this pose if you have:
- Shoulder injuries
Quick Facts
Primary Focus
shouldersSecondary Focus
chestspine
Suggested Hold
25 seconds
Tags
seatedshoulderschest
Equipment
yoga mat
