by YogaSite.com 由yogasite.com

You carry the world on your shoulders and something the size and weight of a bowling ball on top of your neck.你進行世界上你的肩膀和東西的尺寸和重量保齡球球再加上你的脖子上。 No wonder you get a little stiff and sore now and then.怪不得你有點僵硬和喉嚨痛，現在然後。

The neck and shoulders take a lot of physcial stress and abuse, turning this way and that, nodding, bobbing, jerking, lifting, hunching and straining all day long.該頸部和肩部，採取了很多物理應力和性虐待，把這樣的，點頭， bobbing ， jerking ，起重機械， hunching和緊張，整天。 In fact, neck and shoulder problems are among the most common injuries.事實上，在頸部和肩部問題，其中最常見的受傷。 In addition to physical injury, we carry a lot ot stress and tension in out necks and shoulders.在除了身體傷害，我們進行了很多酒店緊張和壓力，在列的脖子和肩膀。

The following simple exercises can help relieve stiffness and tension, and help strengthen the neck and shoulders against injury.以下一些簡單的練習，可以幫助紓緩剛度和緊張局勢，有利於加強頸部和肩部損傷。

However, be careful when working with your neck and shoulders.然而，時要小心工作與您的頸部和肩部。 Move slowly and deliberately.慢慢地，並故意的。 Pay attention to which muscles are being used.要注意哪些肌肉正在使用。 Never go beyone your edge of comfort.永遠不要beyone您的優勢，舒適。 This isn’ta workout, test or competition.這不是鍛煉，試驗或競爭。

1. Chin-to-chest . 1 。 下巴到胸部 。 Inhale and as you exhale slowly lower your chin to your chest, creating a long, gentle stretch along the back of the neck.吸正如你呼出，慢慢降低您的下巴您的胸部，創造一個長期，溫和的拉伸，沿回頸部。 Take several slow, deep breaths with the chin down.需時數，慢慢地深呼吸與下巴。 Liftthe head back up on an inhale. liftthe頭部回到了對一吸。 Repeat.重複。

2. Ear-to-shoulder. Inhale and then as you exhale slowly lower your right ear toward your right shoulder. 2 。 耳朵到肩膀。吸氣，然後你慢慢呼出降低您的右耳對你的右肩膀。 It won’t reach, but don’t worry about it.它不會達到，但不要擔心。 Breathe into the gentle stretch created along the top of the left shoulder and left side of the neck.呼吸到溫和的伸展創造了沿上方的左肩膀和左邊的頸部。 Take several slow deep breaths.需時數緩慢深呼吸。 Inhale and raise your head back up.吸入和抬起頭來備份。 Repeat on the other side.重複在另一邊。

3. Neck roll. Follow the instructions for ear-to-shoulder, then roll the chin down toward the chest, across the chest and up the other side. 3 。 頸部名冊。依照指示耳，以肩，然後軋輥下巴下跌對胸部，整個胸部和了對方。 Inhale and as you exhale roll the chin down across the chest and up the other side.吸正如你呼出輥下巴向下全國胸部和了對方。

4. Shoulders-to-ears . 4 。 肩膀到耳朵 。 Inhale and raise your shoulders up to your ears, pulling them up as high as they’ll go.吸並提高您的肩膀上，能夠滿足您的耳朵，拉他們為高，因為他們會去。 Then let go with an “ahhh” and drop your shoulders back down.然後放過一個“ ahhh ”和輟學您的肩上了回去。 Repeat several times.重複多次。

5. Shoulder circles. Raise your shoulders up, rotate them back and down, forward and up again. 5 。 肩負各界人士。提出你的肩膀，輪流他們回和下來，和發揚起來。 Repeat several times then go in the opposite direction.重複多次，然後再在相反的方向。

Yoga Facial Exercises瑜珈面部演習

Your face works hard.你的臉努力。 All day long it helps you see, breathe, chew, speak, laugh, cry, kiss, grin, grimace, smile, frown, sneeze and whole lot more.一天，它可以幫助你看到，呼吸，咀嚼，說話，笑，哭泣，親吻，露齒而笑，鬼臉，微笑，皺眉，打噴嚏和整個得多。 It gets hit by sun, rain, wind, snow, rubs, scratches, scrapes, make-up, grit and grime, as well as smiles, stares, glares and other looks from friends, family and strangers.它受到太陽，雨，風，雪， rubs ，刮傷，擦傷，彩妝，粒狀和污垢，以及微笑， stares ， glares和其他期待從朋友，家人和陌生人。

There are about 16 muscles , a dozen bones and assorted arteries, veins and blood vessels that help your face do the things it does.有大約16肌肉 ，骨骼和十幾各類動脈，靜脈和血管，幫助你的臉做的事情，但這。 Like muscles in other parts of your body, your face muscles absorb and store a lot of stress and tension.像肌肉，其他部分的你的身體，你的臉肌肉吸收和儲存大量的緊張和壓力。 Unless you relax those muscles, they get stiff and hard and look strained.除非你放鬆那些肌肉，他們得到的激烈和努力並期待緊張。 Tense muscles also constrict blood vessels, limiting the flow of blood and nutrients to your face.緊張的肌肉也會限制血管，限制流動的血液和養分，以你的臉。 What’s more, the tension in your face muscles can cause headaches and spread down into our neck and shoulders.什麼更重要的是，緊張的你的臉肌肉，可導致頭痛和蔓延下來到我們的頸部和肩部。 A few simple exercise can help relieve facial tension and help you look and feel more relaxed.幾個簡單的運動可以幫助紓緩緊張的面部，並幫助您的外觀和感覺較為寬鬆。

Your face deserves a break.你的臉，值得一休。 Below are a few simple face exercise that help relax tense muscles, release stress and improve circulation.下面是幾個簡單的面對演習，幫助放鬆緊張的肌肉，釋放壓力和改善流通。

1. Palming. - Find a comfortable seated position, either on floor on a cushion or in a chair. 1 。 palming 。 -找到一個舒適的座位位置，無論是樓就一墊或在椅子上。 Sit with your back straight.靜坐與您的回直。 Begin with your eyes closed.開始與你的眼睛封閉。 Focus on your breath as it moves in and out of your nostrils.專注於自己的呼吸，因為它的動作和對您的鼻孔。 Cool air in, warm air out.涼爽的空氣，溫暖的空氣。 - Rub your palms together very fast until they feel warm. -擦你的手掌一起非常快，直至他們感到溫暖。 Then cup them over your closed eyes.然後杯他們您已關閉的眼睛是雪亮的。 - Repeat. -重複。 Benefits: Soothes the optic nerve, eyes and area around the eyes.好處：舒緩視神經，眼睛和周圍地區眼睛是雪亮的。

2. The Great Rub - Place the index and middle fingers of both hands in the middle of your forehead. 2 。 偉大擦 -把食指和中指的，兩手都要硬，在中東你的前額。 Rub your forehead by making small circles with your fingers.擦額頭，使小各界與你的手指。 - Move your fingers across your brow and to your temples, pausing there to give them a gentle massage. -移動你的手指在您的眉和你的廟宇，暫停在那裡給他們一個溫柔按摩。 This is an area where we hold stress and tension that can often lead to headaches.在這方面我們認為，緊張和壓力，可往往會導致頭痛。 - Then move down from your temples to the hinge of your jaw, pausing to massage your jaw muscles. -然後下移從您的廟宇，以鉸鏈你的下巴，暫停按摩你的下巴肌肉。 - From there, move across your cheeks and up along the side of your nose to your forehead. -從那裡，提出您的臉頰和沿一側您的鼻子到您的前額。 - Repeat. -重複。 Benefits: Releases stress and tension, particularly in the temples and jaw.優點：新聞稿緊張和壓力，特別是在寺廟和趙少康。

3. Eye socket massage . 3 。 眼窩按摩 。 - Take your index and middle fingers of each hand and place them on either side of your nose just below the bridge. -以你的食指和中指每個另一方面將它們放在任何一方，你的鼻子下面的橋樑。 Rub your fingers up to the bridge of your nose and along your eyebrows.擦你的手指最多的橋樑，您的鼻子和沿您的眉毛。 - You’ll feel a notch in your eye socket where the bone begins to turn downward. -您覺得您的缺口在眼窩骨的地方開始把下調。 Rub the notch gently for a moment.擦缺口，輕輕一個時刻。 Then follow the line of the socket rim down beneath the eye and back up along the side of your nose.然後按照線插座環下跌下方的眼睛和回沿一側您的鼻子。 - Repeat 3-5 times. -重複3 -5倍。 Benefits: Relaxes the eyes and surrounding areas, and relieves stress and tension.優點：放寬眼睛及周邊地區，並解除緊張和壓力。

4. Clenched smile . 4 。 緊握的微笑 。 - Grit your teeth and open your lips as wide as they will go. -沙礫你的牙齒和打開你的嘴唇廣泛的，因為他們會去。 - Feel your lips, cheeks, chin and neck stretch to their limit. -覺得您的嘴唇，臉頰，下巴和頸部伸展至極限。 Hold…and release.舉行… …和釋放。 - Repeat. -重複。 Benefits: Increases circulation, relaxes faces muscles, relieving stress and tension.好處：增加流通，放寬面臨的肌肉，紓緩緊張和壓力。

5. Scrunches - Scrunch your face real tight. 5 。 scrunches -s crunch你的臉真正的緊張。 Purse your lips, draw your cheeks in toward your nose, pull your eye brows down and bring the flesh of your chin up toward your mouth.錢包，您的嘴唇，提請你的臉頰，在對您的鼻子，拉您的眼睛眉毛下來，並把您的肉下巴了對你的口。 - Hold…and release. -舉行… …和釋放。 - Repeat. -重複。 Benefits: Provides a counter stretch to the “Clench” exercise.優點：提供了一個反拉伸到“ clench ”演習。 Increases circulation, relaxes faces muscles, relieving stress and tension.增加流通，放寬面臨的肌肉，紓緩緊張和壓力。

6. The Lion . 6 。 獅子 。 - Take a deep breath. -採取深呼吸。 - All at once, exhale forcefully, open your mouth wide, stick your tongue out as far as it will go, say “Aghhhhhhh,” and open your eyes wide and look up. -所有在一次，噴有力，打開你的嘴寬，堅持您的母語作為，因為它會去，說“ a ghhhhhhh” ，打開你的眼睛和廣泛的研究。 - Repeat 3 times. -重複3次。 Benefits: Relieves tension in the throat and face, stimulates the eyes and improves circulation.優點：緩解緊張局勢在喉嚨及面，刺激眼睛和改善流通。

7. Cheek Pinch . 7 。 臉頰夾 。 Pinch your cheeks, by grabbing bits of flesh and giving them a squeeze.箍縮您的臉頰，抓住位的血肉給他們一個擠壓。 Benefit: Improves circulation.好處：提高了流通。

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Yoga瑜珈 - Read our yoga articles and stories. -閱讀我們的瑜珈的文章和故事。