Getting into King Dancer, Forearm Hollowback or any Wheel variation depends on opening your heart and shoulders.  For the longest time, I was convinced that I couldn’t do overhand grip poses because my back just wasn’t naturally bendy. In reality, it was my chest and shoulders that were too tight to reach back.  So, now, heart openers and shoulder openers are a part of my daily practice.  In fact, you might want to consider incorporating them into yours! I tend to rely on blocks and a strap for these exercises, so make sure to have them handy!

Here are the top 5 heart and shoulder openers that I practice daily.

#1: Relaxing Heart Opener

Blocks are a great way to open up your chest and relax at the beginning of your practice. Depending on your level of flexibility, you can play with the height of the blocks and also the number of blocks that you use. Whatever level you choose, place one block between your shoulder blades as you lie down onto your mat. Use a second block under your head or, if it’s comfortable, your head can rest on your mat. Let your arms fall open to your sides or you can place them overhead. I usually stay here a minimum of two minutes and up to five minutes. Also, feel free to deepen the stretch as your heart opens up.

#2: Clasp Your Hands

Clasping your hands behind your back is a great way to open up your upper body!  And the great news is…you can add this to almost any standing posture! As you move through your flow, incorporate this into your Standing Forward Folds, Warrior Poses, Lunges and even Cobras.  Try to keep your palms squeezing together as you straighten your arms and do not forget to change your grip as well!

#3: Bow Pose

I love doing about three rounds of Bow Pose at the end of my practice.  Each round I hold for about five deep breaths. The trick here is to let your feet do most of the work! After you grab onto the outside edges of your ankles, kick them into your hands. The strength of your legs will lift up your heart. Don’t fight it, let your arms extend back, let your heart open.

#4: Overhead Strap Extensions

Time to grab your trusty yoga strap or belt!  Start out by holding it out in front of you.  Grip the strap much wider than your shoulders to begin and pull it straight. From here, slowly extend it up and over your head…the entire time, keeping the strap taut. Repeat a few times and then move your hands slightly closer and repeat.

#5: Overhand Grip Prep

If you are working on your overhand grip, this is the perfect exercise to explore what it feels like. Stand on one end of your strap or belt and step the other foot forward for support. Grab the other end of the strap with one hand and bring it up overhead so you can comfortably grab the strap with the other hand.  With your arms squeezing in, bend your elbows and slowly start to walk your hands down the strap towards the ground. Stop when you feel the stretch and take five to eight breaths. Release, shake it out, and then repeat this two more times.

Remember to move slowly and mindfully, especially with any shoulder exercises.

XOXO