Yoga warm-up posture head and neck exercises

posture decomposition

* Comfortable lotus sitting or standing posture;

* Eyes straight ahead, adjust your breathing, take a deep breath, inhale, lean your head up, put your consciousness on the extension of your front neck, and feel the back of your head approaching your back;

* Exhale your head slowly downward, put your consciousness on the extension of your back neck, and feel your chin touching your collarbone tightly;

* Inhale again and slowly return your head to the center

* Exhale, turn your head to the left, and feel the extension of your left neck;

* Inhale, head back to the center, inhale, head to the right, inhale, head back to the center

* After practicing the above at least three times, you can practice head and neck rotation: breathe naturally, head down, left, backward, right, forward, downward as one breath. After three times, you can practice in the opposite direction three times.

Exercise highlights:

* Don't shrug your shoulders throughout the exercise, cooperate with your breathing, don't hold your breath, and focus your consciousness on the stretched or squeezed areas. Practice it as many times as possible, and it is best to feel a slight fever throughout your neck.

Coach Tips

* If you feel uncomfortable such as dizziness during practice, especially during rotation practice, please stop in time. Friends with severe cervical spondylosis should be especially careful. When practicing in the early stage, try to keep the range of movements as small as possible, and just increase the range of practice step by step.

Coach's advice

* Yoga is life-oriented and it is important to practice consistently. This posture is especially suitable for office staff to practice. (Internship Editor: Wu Jinyu)