Simple sitting posture. Cross your fingers, raise your hands above your head, palms up, slowly bend your head forward and let your chin rest on your sternum. Hold this pose for 30 seconds to 1 min, take a deep breath and keep your back straight.
Cobra first style
Lie prone, straighten your legs, put your toes back, and put your palms near your pelvis; Inhale, press your hands to the ground, lift your trunk and stay for two breaths; Elbow straight, chest straight forward, shoulder blades pulled to the ceiling, hold for 20 seconds, and breathe normally; Exhale, relax and go back to the yoga mat.
Salabuha locust
Sedentary blood circulation slows down, which will reduce heart function for a long time and cause myocardial atrophy.
Lie flat on the yoga mat, exhale, and lift your head, chest, hands and legs off the ground as much as possible. Tighten your hips, stretch your thigh muscles, stretch your arms back as far as possible, open your chest and keep breathing for 5 times; Exhale, slowly retract and lie flat on the yoga mat.
2, the benefits of shoulder and neck yoga shoulder and neck yoga can strengthen the muscles of the shoulder and neck, dredge the shoulder meridians, promote blood circulation and remove blood stasis, and discharge the toxins of the shoulder, thus alleviating the stiffness and fatigue of the shoulder and fundamentally improving the shoulder and neck. The problem of poor qi and blood.
The so-called physiotherapy yoga must have a therapeutic effect on the body, and these yoga are all based on medical science. Long-term adherence to shoulder and neck physiotherapy yoga can also improve dizziness, headache, deficiency of qi and blood, insomnia and other symptoms. And it makes your face rosy, and the whole person feels very energetic.
3. Shoulder and neck yoga is suitable for people. In terms of age, the most suitable person to practice yoga is someone over 35 years old. Of course, yoga is helpful to people of any age. Young people are young and energetic, and most of them lack the motivation to practice yoga. When people enter middle age or have reached middle age, they hope that they can return to youth and regain their youthful vitality, and they will be more enthusiastic about yoga and become the driving force for persistent practice. If you are young and energetic, yoga keeps you young and energetic; If you are old, yoga makes you younger and more energetic than your age.
Matters needing attention in practicing shoulder and neck yoga 1. Please choose loose, comfortable and elastic clothes and try not to wear accessories. It is recommended to practice barefoot.
2. Try to keep three points full before practice. If you feel tired, you can choose some liquid or diluted foods to supplement calories and plasma.
3. You can take a bath one hour after class to avoid excessive damage to the body and affect the practice effect. Try not to eat irritating food.
4. Try to choose the way of sucking and spitting when practicing (warm nose hair can filter impurities in the air.
5. The most important thing in the process of practice is to be calm, put consciousness into yoga, bring physical feelings and experience the unity of body and mind.
6. Women should try to avoid posture exercises during their holidays. They can practice selectively in the first three months of pregnancy, and should not practice any posture in the first month after delivery. Three months after delivery, they can choose a suitable posture to practice with the doctor's permission.
7. Friends who have recently had surgery, recovered from a serious illness and have special physical conditions must communicate with the teacher before class, and the teacher will guide the whole practice plan.
8. Friends suffering from heart disease, hypertension, hyperglycemia and spinal joint injury can only practice with the consent of doctors and the guidance of teachers.
Food for practicing shoulder and neck yoga 1, pleasant food
These food actions can relax our mood.
Promote body metabolism, prevent blood acidification and reduce toxin accumulation.
2. Inert food
Inert food will produce a lot of toxins in the human body, making people lazy.
These foods are also particularly susceptible to cardiovascular diseases.
3. Modified food
Including foods with pungent taste and nerve excitability.
This denatured food will stimulate the nervous system and endocrine system, destroy the balance of body and mind, and disturb inner peace.