Looking to release tension or tightness in the neck? These yoga sequences will help support your yoga practice with poses to release neck pain and strengthen the upper body.
你是否在尋找釋放頸部緊張和緊繃的辦法？這套瑜伽習(xí)練的序列將有助于輔助你的瑜伽練習(xí)，這些瑜伽習(xí)練的體式將釋放頸椎疼痛和加強(qiáng)上半身的肌肉。
We often hang our heads -- staring at our mobile phones, studying a textbook, using computer, watching TV -- all of these things cause our heads to fall forward in front of our shoulders.
我們?nèi)粘：芏鄤?dòng)作都是垂下頭來--盯著手機(jī)、學(xué)習(xí)課本、用電腦、看電視--所有這些都讓我們的頭在肩膀前向前墜落。
The ligaments and muscles in the back of the neck are constantly strained holding the weight of the head. Simple yoga asanas can help your neck problem to overcome neck pain and stiffness.
頸部后部的韌帶和肌肉不斷拉緊, 來支持頭部的重量。一些簡單的瑜伽體式可以幫助你的頸椎問題并緩解和改善頸椎疼痛及僵硬。
Props you need for the exercise: 2 Yoga blocks and 1 Yoga strap.
在這套瑜伽體式中，請(qǐng)準(zhǔn)備2個(gè)瑜伽磚和一個(gè)瑜伽帶
Pose 1: For this pose you'll need 2 yoga blocks. Place one on the ground so the back of your head can rest on it. Place the second one under the middle of the thoracic spine and let yourself totally relax here for 3-5 minutes.
體式1: 對(duì)這個(gè)體勢(shì)來說, 你需要2個(gè)瑜伽磚。把一個(gè)瑜伽磚放在地上, 這樣你的后腦勺就可以放在上面。把第二個(gè)瑜伽磚放在胸椎中間, 雙手抱肘，放在瑜伽磚上，然后讓自己在這個(gè)體式上完全放松3-5分鐘。
Pose 2: Here we've got a gentle, restorative twist that's good for the upper body, especially the shoulders and arms. Place one yoga block horizontally on the mat under your face and rest your cheek. Slide the right arm under your body and out to the left. Extend the left arm forward, resting it on a block placed vertically. Breathe 8 to 10 breaths and then do it on the other side.
體式2: 在這里, 我們有一個(gè)溫和的、恢復(fù)性的扭轉(zhuǎn), 這對(duì)上半身是有好處的, 尤其是肩膀和手臂。將一個(gè)瑜伽磚水平放在你臉下的墊子上, 然后把你的臉頰放在瑜伽磚上。將右臂放到身體下面, 向左伸展。將左臂向前伸出, 將其放在垂直放置在另一個(gè)瑜伽塊上。呼吸8到10次, 然后再做另一側(cè)的習(xí)練。
Pose 3: You can place 1 yoga block under your hip for added support as shown. Then, tilt your pelvis forward for a long spine and draw the shoulder blades toward each other. Keeping the spine long, take your left hand and gently pull your head down to the left shoulder. It shouldn't hurt at all - be very gentle! Breathe 5-7 breaths and then go to the other side.
體式3: 你可以把瑜伽磚放在你的臀部下, 以增加坐立時(shí)的支持, 如圖所示。然后, 向前傾斜骨盆拉長脊椎, 把兩個(gè)肩胛骨相互拉近。保持脊椎的拉長, 伸出左手, 輕輕地將頭拉向左肩。你不應(yīng)該感覺一點(diǎn)點(diǎn)疼痛，動(dòng)作要非常溫柔! 保持呼吸5-7 次, 然后再做另一側(cè)的習(xí)練。
Pose 4: This pose helps to open up the shoulders and chest, and stretches the triceps. It can be difficult to do if you're very tight in any of those areas, so use a yoga straps for help. Hold the pose for 2 minutes, do it twice.
體式4: 這個(gè)姿勢(shì)有助于打開肩膀和胸部, 并伸展三頭肌。如果你在這些區(qū)域的肌肉非常緊張, 可能會(huì)很難做到, 所以要用瑜伽帶來幫忙。保持體式2分鐘，做2次。
Pose 5: Sit tall, keep your spine very long and intend not to round the upper back as you gentle pull your chin toward your chest. Breathe slowly 5 - 7 breaths.
體式5: 挺直跪坐, 保持你的脊椎伸長, 上半身不要弓背，溫柔地把下巴拉向胸部。慢慢呼吸5-7 次。
Pose 6: Interlace your fingers under your chin and sit tall, elbows together in front of the chest. As you inhale, lift the elbows as high as you can while keeping the chin parallel to the ground. Reach really high and you'll feel this stretch in your shoulders and side body. Breathe 5-7 breaths, 3 times.
體式6：將手指交叉放到下巴下，挺直跪坐，肘部在胸前。吸氣時(shí)，盡可能高地抬起肘部，同時(shí)保持下巴與地面平行。如果雙肘能夠到達(dá)一定高度，你會(huì)感覺到肩膀和身體兩側(cè)的伸展。停留呼吸5-7次，做3次。
Pose 7: This is part two of Pose 6. As you exhale, bring the elbows out in front, head gently goes back and look up as you squeeze the elbows together. Breathe 5-7 breaths, 3 times.
體式7：這是體式6的第二部分。當(dāng)你呼氣時(shí)，將肘部拉到前面，當(dāng)你將肘部并攏在一起時(shí)，頭部輕輕地向后移動(dòng)并向上看。停留呼吸5-7次，做3次。
These sequences, better do 3 times per week.
這套習(xí)練，最好習(xí)練每周3次。
Important Note 注意事項(xiàng)
Don't try this sequence if you have heavy stiffness or serious problem in your shoulders and upper body. Please consult your doctor/yoga teacher for safe practice advise.
如果你的肩膀和上半身很僵硬或嚴(yán)重的問題，請(qǐng)不要嘗試此序列的瑜伽習(xí)練。 請(qǐng)咨詢您的醫(yī)生/瑜伽老師，以獲得安全的練習(xí)建議。
About the author 作者簡介
Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.
Kiran來自印度邁索爾的瑜伽老師，目前在上海的JustYoga從教。
