Скачать или смотреть Yoga Exercise for Spinal Alignment & Shoulder Mobility Mountain Pose Wall Angels: ✨

​‪@YogaWithGina‬
✨ Yoga Exercise: Mountain Pose (Tadasana) with Angel Arms. This postural alignment exercise is a powerful practice for correcting "forward head" posture and improving shoulder mobility. Using the wall for tactile feedback, retrain your nervous system to recognize neutral alignment while strengthening the upper back's stabilizing muscles.

✨ Key Physical Benefits:

✨ Postural Calibration: The wall provides immediate feedback to align your heels, sacrum, shoulder blades, and head in a single vertical plane.

✨ Scapular Stability & Rhythm: Moving the arms in a "snow angel" motion against the wall engages the serratus anterior and mid-traps, improving shoulder blade mechanics.

✨ Spinal Decompression: Reaching the arms upward while keeping the tailbone tucked creates axial extension, helping to create space between the vertebrae.

✨ Chest Expansion: This dynamic movement stretches the pectoralis minor and intercostal muscles, opening the chest cavity for better respiratory function.

✨ Key Spiritual & Energetic Benefits:

✨ Foundational Presence: As a standing "mountain" posture, it cultivates a sense of being grounded and unshakable while remaining open to the world.

✨ Nervous System Reset: Opening the chest and slowing the breath helps transition the body from a "hunched" protective state into a calm, confident state.

🌊 What to Expect:

✨ Intensity: Moderate. While it looks simple, maintaining contact with the wall throughout the full range of motion can be surprisingly challenging.

✨ The "Realignment": You may feel an immediate sensation of being "taller" or "lighter" in the shoulders after stepping away from the wall.

✨ Pro Tip: If your lower back arches or your elbows lift, step your feet 6 inches away from the wall to help keep your spine flat against the surface.

✨ Variations:

✨ Feet Forward: Step the feet further from the wall to make it easier to keep the lower back glued to the surface.

✨ Static "Y" Hold: Instead of moving the arms, hold them in a high "V" or "Y" shape to focus on isometric upper back strengthening.

✨ Goalpost Arms: Focus on the "90/90" position (cactus arms) to specifically target the opening of the chest and front of the shoulders.

✨ Focus: Posture correction, shoulder mobility, spinal alignment, and upper back strength. #MountainPose #Tadasana #WallAngels #PosturalCorrection #ShoulderMobility #YogaBenefits #MindfulMovement