Steps to Reverse Rounded Shoulders | Wai Lana

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1

Strengthen Your Postural Muscles

Estiramiento de cobra

Técnica de yoga

3:19

Mini abdominales 2

Técnica de yoga

3:15

Águila planeadora

Técnica de yoga

3:13

Postura mejorada

Sesión de yoga

26:37

Cuello/hombros fuertes y flexibles

7 Pistas

Now that you have increased flexibility and improved your breathing, it’s time to strengthen the muscles that keep your spine erect.

Practice the multi-day courses in order

Once you get to the multi-day courses, begin with Strong & Flexible Neck & Shoulders for 7 days. Then, to integrate your entire spine and pelvis, move on to Better Breathing.

Keep going

As you work on changing your habitual posture, you are also remodeling the various tissues in the body, which takes time. For best results, after you have completed the courses in this step, don't stop. Continue to practice the techniques, sessions and multi-day courses recommended throughout this prescription.

Wai Lana Mini Yoga Ball

You’ll need our small air-filled mini ball for Mini Situps.

2

Relax Chronically Tight Muscles

El colibrí

Técnica de yoga

3:27

Ejercicios de cuello

Técnica de yoga

3:15

Extensión de brazos

Técnica de yoga

4:19

Compresión de omóplatos

Técnica de yoga

2:02

Relajación/respiración abdominal

Técnica de yoga

3:15

Big changes begin with small steps. Consistent daily asana practice is important for postural improvements to take effect. Start slowly with exercises that ease tightness and tension in your neck, shoulders, and upper back.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Practice often

For best results, as you follow each step, practice the individual techniques as often as possible without causing strain, ideally at least once per day. When you have more time, add the longer session, or do the individual techniques and the session on alternate days.

Be patient

Postural improvements can take 6 to 24 months to become permanent.

Lavender oil massage

Gently massage your neck and shoulders with a few drops of our Lavender + Jojoba Oil Blend and inhale the comforting aroma.