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.
你是否在寻找释放颈部紧张和紧绷的办法？这套瑜伽习练的序列将有助于辅助你的瑜伽练习，这些瑜伽习练的体式将释放颈椎疼痛和加强上半身的肌肉。
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.
我们日常很多动作都是垂下头来--盯着手机、学习课本、用电脑、看电视--所有这些都让我们的头在肩膀前向前坠落。
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.
颈部后部的韧带和肌肉不断拉紧, 来支持头部的重量。一些简单的瑜伽体式可以帮助你的颈椎问题并缓解和改善颈椎疼痛及僵硬。
Props you need for the exercise: 2 Yoga blocks and 1 Yoga strap.
在这套瑜伽体式中，请准备2个瑜伽砖和一个瑜伽带
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.
体式1: 对这个体势来说, 你需要2个瑜伽砖。把一个瑜伽砖放在地上, 这样你的后脑勺就可以放在上面。把第二个瑜伽砖放在胸椎中间, 双手抱肘，放在瑜伽砖上，然后让自己在这个体式上完全放松3-5分钟。
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.
体式2: 在这里, 我们有一个温和的、恢复性的扭转, 这对上半身是有好处的, 尤其是肩膀和手臂。将一个瑜伽砖水平放在你脸下的垫子上, 然后把你的脸颊放在瑜伽砖上。将右臂放到身体下面, 向左伸展。将左臂向前伸出, 将其放在垂直放置在另一个瑜伽块上。呼吸8到10次, 然后再做另一侧的习练。
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.
体式3: 你可以把瑜伽砖放在你的臀部下, 以增加坐立时的支持, 如图所示。然后, 向前倾斜骨盆拉长脊椎, 把两个肩胛骨相互拉近。保持脊椎的拉长, 伸出左手, 轻轻地将头拉向左肩。你不应该感觉一点点疼痛，动作要非常温柔! 保持呼吸5-7 次, 然后再做另一侧的习练。
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.
体式4: 这个姿势有助于打开肩膀和胸部, 并伸展三头肌。如果你在这些区域的肌肉非常紧张, 可能会很难做到, 所以要用瑜伽带来帮忙。保持体式2分钟，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.
体式5: 挺直跪坐, 保持你的脊椎伸长, 上半身不要弓背，温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.
体式6：将手指交叉放到下巴下，挺直跪坐，肘部在胸前。吸气时，尽可能高地抬起肘部，同时保持下巴与地面平行。如果双肘能够到达一定高度，你会感觉到肩膀和身体两侧的伸展。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.
体式7：这是体式6的第二部分。当你呼气时，将肘部拉到前面，当你将肘部并拢在一起时，头部轻轻地向后移动并向上看。停留呼吸5-7次，做3次。
These sequences, better do 3 times per week.
这套习练，最好习练每周3次。
Important Note 注意事项
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严重的问题，请不要尝试此序列的瑜伽习练。 请咨询您的医生/瑜伽老师，以获得安全的练习建议。
About the author 作者简介
Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.
Kiran来自印度迈索尔的瑜伽老师，目前在上海的JustYoga从教。
