Neck stretching exercises are useful for warming up your neck and relaxing your neck, head and face. You may also find that neck stretches can relieve mental tension or stress that you may be experiencing.
You can perform neck stretches in a seated pose, such as Easy Pose or Lotus Pose. You can also perform neck stretches in a standing pose, such as Mountain Pose, or while sitting in a chair.
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Shoulder stretching
Shoulder stretching exercises are useful for relieving tightness in your upper back, shoulders and neck. You may also find that shoulder stretches can relieve stress and help clear your mind. Regular practice of shoulder stretches can increase the range of motion in your shoulders.
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Arm stretching
Arm stretching exercises are an excellent way to warm up your arms in preparation for a yoga session. You can perform these exercises to improve the circulation in your upper body, particularly your arms, hands, fingers and the area around your heart. These exercises can also relieve tension from your shoulders and neck and even release tension from your mind.
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Prayer Pose
Prayer Pose is a basic arm position you can perform to create variety in many different standing or seated poses. This pose can help to increase the flexibility of your wrists.
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Spinal Roll
Spinal Roll is a great exercise to perform to warm up your spine. This exercise can also relieve tension in your lower back, which is especially useful if you spend a lot of time standing.
You can perform Spinal Roll as a transition from seated to standing poses. Spinal Roll is also useful for coming out of standing forward bends. Instead of coming out of a standing forward bend with a flat back, you can perform Spinal Roll which places less stress on your lower back. If you have lower back problems, coming out of a standing forward bend with Spinal Roll is particularly helpful.
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Spinal Rocking
Spinal Rocking, also called Rocking Chair, is useful for massaging and warming up your spine. Massaging your spine helps TOPZ10s relax your nervous system. You can perform Spinal Rocking to alleviate drowsiness or stiffness you may experience when you wake up in the morning. Spinal Rocking is also useful for warming up your spine for inversions, such as Shoulderstand shown on page 222.
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Rock the Baby
Rock the Baby is a warm-up pose that provides an excellent stretch to your hips. You may want to perform this pose to prepare for seated poses, such as Half Lotus Pose or Lotus Pose. Rock the Baby is also a good stretch to perform in preparation for Lunge Pose.
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Leg Raises
Leg Raises warm up your legs and strengthen your abdominals and lower back. This exercise is also beneficial for stretching your hamstrings.
When you raise your leg in this exercise, your other leg may lift off the floor. Make sure that your other leg remains on the floor throughout the exercise. It is also important to make sure that you keep both of your hips on the floor throughout the exercise. To avoid arching your neck, you should lengthen your neck by tucking your chin toward your chest.
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Pelvic Tilt
Pelvic Tilt is a warm-up pose that increases the flexibility of your lower back and pelvis. The rocking movement of this pose also helps to lengthen your lower spine.
When you first perform Pelvic Tilt, you may be tempted to exaggerate the rocking motion of your pelvis. Instead, keep the movement of your pelvis natural and within your own range of motion. You should notice how the movement of your lower back creates a ripple effect up your spine. You should also try to coordinate the rocking motion with your breath and relax the muscles that are not directly involved in the pose.
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Little Boat Pose
Little Boat Pose stretches and releases your spine, lower back and hips. This pose is often used as a warm-up pose.
While performing Little Boat Pose, it is important to keep your arms and shoulders relaxed as you rest your hands on top of your knees. Do not use your arms to bring your knees toward your chest. Instead, release your hips so that your knees drop toward your chest naturally.
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