Introduction: I bring you seven yoga moves to exercise cervical vertebrae, hoping to help you. Thank you for reading, and I wish you a happy reading.

First, yoga movements that can exercise the cervical spine

1. Fish style

Lie flat, arch your body when inhaling, support your body with your head and hips, and form a hole in your back. Knees are bent and crossed, palms closed on the top of the head or arms crossed to hold the elbow joint. When exhaling, slowly relax and lie flat.

This action can put the stress point and extension point on the cervical spine, which is very helpful for the health of the lumbar spine and can also eliminate wrinkles in the neck. Beginners can straighten their legs, which greatly reduces the difficulty and makes the exercise goal more clear.

2. Hoe type

Lie flat, slowly lift your legs, gradually close to your head, keep your legs straight all the time, and it is best to land your feet on your head. Keep this action for about 30 seconds, then take a deep breath and relax slowly. In the process of action, it is best to give full play to your body, and don't force yourself.

3. ostrich style

Keep your legs shoulder width apart, lean forward, put your hands under your feet, let your palms communicate with them, look up when inhaling, and slowly relax when exhaling. This posture can improve cervical fatigue and can be done together with Palmer format.

4. Turtle style

The two movements of breathing are like a turtle sticking its head out of its shell. Open your knees, sit up straight, and bend your calves back to the root of your thighs. The upper body leans forward, the palms are open, and when inhaling, the cervical spine is driven and the chin is raised. When exhaling, the jaw is close to the chest, and the focus of exercise is on the neck.

Step 5 wolf stretch

Support your body with your hands and toes and stretch your legs as much as possible. When inhaling, the head leans back, so that the front side of the neck is fully extended and the arms are perpendicular to the ground. When exhaling, the head slowly relaxes and returns to the normal position.

6. Cat Stretching

Keep kneeling, hands and knees as gravity support points. When inhaling, your back is sunken, your chin is lifted up, your hips are lifted up, your shoulders are pressed down, and your arms are straight. When exhaling, arch your back so that your chin and chest are close together.

The cat stretching action of landing at four o'clock can effectively exercise the muscles of the back and abdomen, making the spine more flexible and less difficult.

7.pug style

Straighten your legs, separate them as far as possible, bend your upper body downward, hold your hands on the ground, and keep your back stretched. When inhaling, stretch your hands vertically, lift your head upward, and when exhaling, take the top of your head, elbow joint and feet as gravity support points to keep your back stretched. If it is too difficult, you can bend your legs slightly to relieve the pressure on the ligament.

Second, what should I pay attention to when yoga exercises cervical vertebrae?

1. When leaning back, stretch the cervical spine upward first, and then slowly backward. When you stop lying down, relax your shoulders and don't shrug your shoulders to avoid nervousness. And put your lower teeth against your upper teeth.

2. When you lean back, you can put your hand behind your neck, let your head lean back slowly, and then pull out your hand to keep your head in this position. When restoring the head, you can also hold the back of your head with your hands and get up slowly. It can reduce the pressure on the cervical spine.

Just lean back and don't lean forward. You can turn your head left and right and tilt your head. But not around.

As long as you try your best, any yoga movement can be done. Don't pursue the standard actions like a coach, because it's easy to get hurt. There is no time limit for the above actions. Stay for 3 to 5 times in each movement and breathe naturally.

Be careful when you turn your neck, don't use too much force. Some people are used to twisting their necks by themselves. The sound of twisting their necks is very loud, and they feel that they can relax their shoulders and necks. I didn't know it was a very dangerous operation. It is possible that the shoulder and neck were stiff that day, and there was no way to twist as usual, which was prone to accidents.

6. When you get up in the morning or when the weather is cold. Do you want to meditate when you keep the same posture for a long time and start turning your head? Slow down. Big? The principle of. That was the first lap. The slower the second lap, the better. Imagine your chin drawing a big circle in the air. If the shoulder and neck are particularly tight, you can take one or three more breaths there. Please remember to turn clockwise and do it counterclockwise.

7. Many people often twist their necks excessively, which is the main cause of shoulder and neck discomfort after posture. For example, when you lean back, you will unconsciously press your neck and let your eyes see the back. If you look at your side in the mirror, you will find that the curvature of the whole spine is even greater to the neck, as if the neck is about to break.

Extended reading: how to practice yoga breathing memory method

1. Sit up straight on the stool, exert strength at the waist, and fully relax the head, shoulders and arms.

2. Shake your head back and forth rhythmically through the muscles of your neck for 7- 10 times.

3. After stopping the swing of the head, it takes about 4-6 seconds to take a deep breath through the nose, and the head slowly leans back.

4. The mouth opens naturally, the upper and lower teeth bite, and the breath exhales from the teeth at the same time.

5. After resting for about 10 seconds, repeat the exercise for 3 times.

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