Benefits: It releases the tension of the shoulders.
How to do it:Sit in easy pose and place your hands on the thighs. Inhale stretch the elbows and bring the shoulders as high as possible, then exhale and drop them down. Moderate to fast pace.
To end: Inhale hold the breath in and the shoulders up for a few seconds, then exhale and release the shoulders down. Relax.
Breath: Breathe through the nose. Inhale up, exhale down.
Time: 1-2 minutes..
Benefits: It releases the tension of the neck.
How to do it:Sit in easy pose and place your hands on the knees. Bring the chin to the chest, then bring the ear to the left shoulder, then bring the head all the way back, then bring the ear to the right shoulder. Keep rolling the head in this direction, then switch. Make sure your shoulders are at all times down and the spine is straight. Pace: Slow to very slow.
To end: Inhale and bring the head up in the center. Exhale. Relax.
Breath: Breathe through the nose. It doesn’t matter where you inhale or exhale.
Time:1-2 minutes each side.
Practice Tips for Yoga Neck Rolls: Spend additional time working on areas which feel particularly tight or knotted.
Benefits: It creates more flexibility, and releases the tension of the neck.
How to do it:Sit in easy pose and place your hands on the knees. Inhale and bring the head all the way back to the left, then exhale and bring the head all the way to the right. (like saying NO) Repeat for a minute, then switch sides.
Breath: Breathe through the nose.
First- Inhaling left, exhaling right. Second- Inhaling right, exhaling left.
Time:1-2 minutes each side.