Use asanas to wake up the neck and shoulders you murdered when you practice yoga - FANS SPORTS

Use asanas to wake up the neck and shoulders you murdered when you practice yoga

In recent years, the incidence of shoulder and neck disease has gradually increased, and the onset age has a younger trend, which is related to the rise of phubbers. Some friends cervical vertebra activity when kakaka ring, often shoulder neck pain, go to the hospital to check the discovery of cervical spine degeneration, bone hyperplasia. He was in his 20s, but he had a 40-year-old neck.

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In daily life, whether doing housework, work or looking down at the phone for a long time, the head is often unconsciously tilted, which restricts the movement of the neck. Staying in the same position all the time can strain the same muscles in the same area, even just standing can cause stiff shoulders and neck.

These are the little details of your life that tell you something might be wrong with your neck and shoulder!

1. Chin protrudes forward when sitting.

2. Pain occurs when the neck is turned at a certain Angle.

3. When the neck is tilted and turned, the joints make noise.

4. You wake up in the morning with sore shoulders and neck.

5. On X-ray, it was found that the cervical spine was in a straight line with no space between the joints.

Diagram of low Angle and shoulder neck pressure

If you hit one of these points, you're probably overloading your shoulders and neck!

In order to eliminate shoulder and neck problems, we can relax the muscle groups atrophy caused by lowering the head and slouching by releasing shoulder and neck pressure through yoga poses. Especially after a long time of work, sedentary, stand up and use the vacant position of yoga practice, can promote blood circulation, improve the original muscle function, prevent and eliminate shoulder and neck pain.

Today, follow Teacher Li Li to practice the following yoga poses, help you get rid of the shoulder and neck trouble, wake up the vitality of the shoulder and neck. With the relaxation of shoulder neck muscles, the range of motion of the shoulder becomes larger, the effect of stretching will be better, but also can correct posture, improve metabolism.

Miss Peng Li li

Iyengar Yoga Intro II (Beginner 2) Certified teacher

Iyengar Yoga teacher training course JI-2(junior 2) students

Systematic study of iyengar Yoga Teacher training courses with John Leebold

John Leebold, TTC Training Facilitator in China

In September 2017, I participated in the Inheritance class of Pune, India

Participated in intensive courses and theme workshops with many senior international teachers

Tadasana Urdhva Baddanguliasana

(Mountain pose with ten fingers crossed)

Stand in mountain pose with arms raised to chest, palms facing chest, fingers tightly intersecting from the root of fingers, little fingers of left hand under little fingers of right.

Keeping your fingers crossed, roll your palms outward and exhale with your arms straight in front of you at shoulder height. Then inhale and lift your arms above your head until they are perpendicular to the ground, extending them fully and locking your elbows. Feel the extension of the palm and stay in the pose for 30-60 seconds.


(Beef noodle style)

Stand in mountain pose with left arm behind you and the back of your left hand on your middle back. Lift your right arm, bending your right elbow and moving the palm of your right hand down toward your body.

Place your right palm on your left palm and interlock your fingers. If you have trouble doing this, let your fingertips touch. Don't force your arms to bend and give yourself time to adjust. Consciously relax your arms.

Open the right armpit to create a space between the chest and the right upper arm. The right elbow goes up and back, while the right forearm rests against the head. Lower your left elbow further and place the back of your left wrist on your back. Stay in this pose for 20-30 seconds. Repeat on the other side.

Utthita Trikonasana

(Triangular extension)

Stand in mountain pose, inhale, then spread your feet about 1 meter apart and raise your arms from side to shoulder height. Turn your right foot to the right until it is parallel to the wall, and turn your left foot slightly to the right. Keep your left leg straight, arms extended away from your body and parallel to the floor, palms facing down.

Bend to the right and extend your right arm toward the floor, placing your right palm on the wooden brick. Tailbone adduction. Keep your left hip and shoulders pressed against the wall at the same time. Raise your left arm towards the ceiling. Turn your head and look at your left thumb.

Rest your weight on your heels instead of your palms and breathe evenly, but not deeply. Stay in this pose for 20-30 seconds. Repeat on the other side.

Ardha Chandrasana

(Half moon)

Stand in mountain pose, inhale, feet 1 meter apart, arms shoulder-height. Turn your right foot out to the right, parallel to the wall, turn your left foot in, slightly toward your right knee, place your right palm above the floor, and lift your left arm up.

Straighten your right leg and lift your left leg until it is parallel to the floor, keeping your left arm extended up in line with your right. Look up at your left thumb, keeping your right foot, right thigh and right hip in a straight line. The balance point is on the right leg, not the right arm. Stay in asana for 20 seconds and repeat on the other side.


(Enhanced back extension)

Sit in stick position. Place the throw pillows across your knees. Make sure your ankles, heels and big toes are together. Extend your arms toward the pillow and bend them forward. Grab under your toes and keep your legs straight. Bring your thighs together with your knees.

Bend forward from the base of the spine and push forward at the waist. Extend your torso toward your feet and extend it from your groin to your navel. Make sure you don't contract your abdominal muscles. Rest your elbows and forearms on the pillow. Keep the leg (thigh and calf) muscles fully extended.

Stretch your neck. Push your shoulders down and back away from your ears. Rest your forehead equally on the pillow and do not tilt your head to one side. Arms should be straight but not tense. Consciously relax the cervical spine, face, eye and ears. Breathe evenly and stay in the pose for 5 minutes.

Bharadvajasana - on a chair

(Balavaga on the chair)

Sit sideways in a chair and lean your right side towards the back of the chair. Sit up straight and exhale. Grab the outside of the chair back with both hands. Lift your spine up while twisting your torso to the right. Exhale as you rotate, but don't hold your breath. Look behind your right shoulder. Stay in the pose for 20-30 seconds and repeat on the other side.

Adho Mukha Svanasana

(Downward dog)

Stand on your knees facing the wall, about 1 meter away from the wall. Shoulder width apart and against the wall. Place the long side of the third wooden brick on the floor, face down, about 45 cm away from the wall, feet about 45 cm apart. Place your palms on the ground against the wall.

Press your palms down on the floor and step your feet back so that your feet are about 1.2 meters away from your hands. Make sure your feet and hands are in a straight line and evenly spaced apart. Lift your heels and stretch your legs, then lower your heels to the ground and extend your arms fully.

Consciously stretch each leg from heel to hip and from the front of the ankle to the front of the thigh. Lift your hips, stretch your chest, and push your sternum toward your hands. Exhale, then place your head on the third wooden brick. Press the wooden brick with both hands to extend the arms fully. Extend the spine and expand the rib cage. Keep your throat soft and lengthen your eyes, keeping your mind passive.

Utthita Parsvakonasana

(Side Angle extension type)

Jump into the extended pose and follow the warrior II instructions into the drill. Exhale, right hand to the floor, keeping chest forward. Stretch your left arm straight up in line with your shoulder, locking your elbows and extending your palms and fingers toward the ceiling. Turn your head and look up through your left thumb. Inhale, go back to side pose, then go back to side pose. Practice the other side.

To avoid shoulder and neck pain, proper lifestyle and prevention are the most important. The most effective way to relieve your shoulder and neck is to move it properly. These asanas can be practiced at any time in daily life