According to the traditional Chinese medicine, if you check the yoga knowledge every day, you will find that if you are short of qi, your blood will not flow.
If you are short of blood, your water will not flow.
If you are short of water, your poison will not be discharged.
Your shoulders and neck are like the crossroads of the human body.
They are the main channels for the supply of qi and blood to your head.
If your shoulders and neck are blocked for a long time, it is easy to cause toxins to not be discharged, which will lead to problems such as skin! Today, Xiao Bian has put together a complete set of shoulder and neck yoga sequences.
Jiaren who often feel shoulder and neck pain must practice regularly! 0102 Simply sit on the yoga mat, clench your hands and put them on the right side to cooperate with breathing, inhale, slowly bend your head to the left side to exhale, deepen the range, stay for 5 breaths, change sides 02, clasp your hands on your back, inhale and extend your spine to exhale, bend your body forward and downward, open your chest and stay for 5-8 breaths, inhale and slowly straighten your back 03 Simply sit on the mat, push the ground with your left hand, and inhale and extend your spine with your right hand, After exhaling, bend your body to the left side for 5-8 breaths, change to the other side 04 to continue to keep simple sitting, put your hands on your knees to cooperate with breathing, slowly lower your head, raise your head to the left and turn your neck to the right, keep 3-5 times 05 to continue to keep simple sitting, put your hands on the back of your head and elbows to face each other, and keep your palms against the back of your head and your jaw slightly retracted, keep 5-8 breaths 06 to keep simple sitting, Put your hands on your chin and breathe with your fists.
Push your fists slightly against your chin to keep 5-8 breaths.
07 Keep simple sitting and standing on the yoga mat.
Put your right hand on your left head.
Lower your left shoulder and inhale.
Bend your head to the right side and exhale.
Deepen your abdomen.
Hold 8 breaths on each side.
08 Exit from simple sitting.
Enter downward dog style to adjust your right leg forward.
Push your left hand to open the floor and your right hand to upward, Feel the chest open and stay for 5 breaths 09 Exit from Action 08, put the right hand on the outside of the right leg, stretch the left hand straight up, exhale, and stretch to the side to keep 5 breaths 10 Enter Warrior II from the side angle stretching, breathe out with the palms of both hands facing up, and keep the palms of both hands facing down Dynamic Exercise 8-10 times 11 Exit Warrior II, Transition to Downward Dog Pose, and then change from 08-10 to the left to practice 12.
From Downward Dog Pose, enter the enhanced side stretching posture, step your right leg forward, exhale, bend your knees forward, inhale, and straighten your knees to maintain dynamic practice for 5-8 times 13.
Keep breathing in the enhanced side stretching posture, and stay with your hands clasped behind your back for 5 exhales.
From the enhanced side stretching posture, enter the warrior, and put your hands and fingers crossed on the back of your head to resist each other, Stay for 5 breaths 14 from Warrior 1 to Warrior 2, inhale, enter the anti soldier exhale, enter the triangle stretching, Stay for 5 breaths 15 Exit from triangle stretching, transition to vinyasa, enter downward dog pose, stay for 5 breaths from actions 12-14, change to left side, exercise 16 Exit from downward dog pose, move forward, stand, bend, inhale, fold your hands back, clasp your fingers, exhale, feel your chest fully open, stay for 5 breaths 17, exhale, enter phantom chair style, and swing your hands backward, exhale, Stretch your hands forward for 5-8 times.
18 Exit from the phantom chair.
When entering the squat, pay attention to keeping your toes and knees slightly tightened outwards.
Keep your back straight and inhale.
Touch the ground with your left hand.
Open your right hand and exhale backward.
Restore and inhale.
Touch the ground with your right hand and open your left hand.
Stay 5 breaths on each side.
19 Exit from the squat.
When entering the plough and shoulder handstand, pay attention to the cervical vertebra, Those with high blood pressure do not do these two movements, respectively, in Plough Pose and Shoulder Handstand, stay 5 breaths 20 and exit from Shoulder Handstand, lie on your back and adjust 5 breaths to enter Fish Pose, put your hands behind your hips, support your elbows on the ground, open your chest and push your head up to the ground, tighten your core and inner thighs, stay 5 breaths 21 and exit from Fish Pose, Entering the supine bridge style, the yoga block can be supported vertically or horizontally at the junction of the lumbar vertebrae and sacrum.
You can choose to land on both feet or stay straight up for 5 breaths.
22 Exit from the supine bridge style.
Enter the supine bird king style, and wrap the right leg around the left leg.
Exhale with the left elbow on the top and the right elbow on the bottom.
Tighten the core.
Touch the knee with the elbow to breathe in and restore.
Exercise dynamically on each side for 8-10 times.
23 Finally, Lie on your back on the yoga mat, wrap your stomach and knees around the front of your calves, roll back and forth for 10 times, and then sit up.
Simply sit and breathe for 3 minutes.
Regular practice of shoulder neck yoga can not only improve the tension of the shoulders and neck, relax the neck muscles, but also allow the blood to flow back to the head better, making the face skin more ruddy! The beauty loving Jiaren must not miss it! (The images and texts are sourced from the network.
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