Due to the needs of life and work, modern people face mobile phones and computers for a long time, which leads to the problem of the shoulder and neck becoming more and more young and universal.

Today, I recommend a simple yoga exercise. You can practice at home and treat your shoulder and neck pain very effectively!

1.Paschima Namaskarasana

  • Tadasana(Mountain Pose) or Sitting down, Hands together on the back.
  • The shoulder blades are close to each other and the collarbone is unfolded.
  • Push each other’s palms, relax your shoulders and sink.
  • Keep 5-8 breaths and recover.

2.Garudasana(Eagle Pose)

  • Tadasana(Mountain Pose) and shifting the weight to the left foot.
  • Lift your right foot and wrap it around your left thigh.
  • Hands raised to the side left hand above the right hand.
  • Wrapped from the bottom of the buttocks with fingertips facing up.
  • Inhale, chest up, exhale, hips backward and down.
  • Keep 5-8 breaths, change one side and continue practicing.

3. go-moo-KAHS-anna (Cow Face Pose)

  • Diamond Pose or sit down easily.
  • Raise your right hand, bend your elbows, bend backward.
  • Left hand down, backward, palm facing outward.
  • Hands clasped, two arms parallel to each other.
  • Keep 5-8 breaths, change one side and continue practicing.

4. Adho mukha virasana (Hero Pose)

  • Knee stand, feet close together, knee apart.
  • Sitting on the heel, inhaling and spine extension.
  • Exhale, body forward and downward, forehead touch the floor.
  • Straighten your hands forward and extend your back forward.
  • Expand your armpit and keep 5-8 breaths.

5. Adho Mukha Svanasana (Downward-Facing Dog Pose)

  • Prone, hands on the sides of the chest, toes backward.
  • Exhale, push open the ground, lift your hips.
  • Back extension, thigh root push back.
  • Straighten your legs, heel down.
  • Look inside the foot, keep 5-8 breaths.

6. Bidalasana (cat)

  • Four corners, the knees open as wide as the hips.
  • Hands as wide as the shoulders, calves attached to the ground.
  • Inhale, lift your hips.
  • Exhale, look down, look at the navel.
  • Active spine.
  • Use breathing, dynamic exercises 5-8.

7. Salabhasana (Locust Pose)

  • Prone, hands on both sides of the body.
  • Exhale, lift your legs, lift your chest upwards.
  • With both palms facing up, arms straight back.
  • The thighs are tightened and the toes extend farther.
  • Keep breathing 5-8 times and return to prone.

8. SET-too BAHN-dah (Bridge Pose)

  • Supine, knees bent, feet apart as wide as the hips.
  • Hands-on the sides of the body, palms on the ground.
  • When exhaling, lift your hips up and expand the collarbone.
  • The thighs remain parallel and the calves are vertical.
  • Keep 5-8 breaths.

Last modified: 09/08/2019

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