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Wednesday, November 28, 2007
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Neck |
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Use this neck warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body's muscles and joints prior to any of the pose sequences. ∗ MP3 Audio Downloads available for this Sequence Please login as a Premium Member to download MP3 audio tracks. Use gentle fluid movements synchronized with slow deep breathing. For a deeper effect, hold each stretch for 1-2 breaths. This sequence is contraindicated with recent or chronic injury to the arms, neck or back.
1. Start in any seated position.
Keep the shoulders down and back, the spine long and the chest open. 2. Exhale and lower the chin to the chest.
Keep the shoulders down and back, feeling a stretch in the back of the neck. 3. Inhale the neck back to center.
Keep the shoulders down and back, the spine long and the chest open. 4. Exhale and carefully drop the head back.
Keep the shoulders down and away from the ears, lift the chin, relax the mouth, and feel a stretch in the front of the neck. 5. Inhale the neck back to center.
Keep the shoulders down and back, the spine long and the chest open. 6. Exhale and lower the left ear to the left shoulder.
Keep the shoulders down and back, especially the right shoulder, feeling a stretch in the side of the neck. 7. Inhale the neck back to center.
Keep the shoulders down and back, the spine long and the chest open. 8. Exhale and lower the right ear to the right shoulder.
Keep the shoulders down and back, especially the left shoulder, feeling a stretch in the side of the neck. 9. Inhale the neck back to center.
Keep the shoulders down and back, the spine long and the chest open. 10. Exhale and reach the chin to the left shoulder.
Keep the shoulders facing forward and only twist the neck. Look as far behind you as comfortable. 11. Inhale the neck back to center.
Keep the shoulders down and back, the spine long and the chest open. 12. Exhale and reach the chin to the right shoulder.
Keep the shoulders facing forward and only twist the neck. Look as far behind you as comfortable. 13. Inhale the neck back to center.
Keep the shoulders down and back, the spine long and the chest open. 14. Either repeat this warm up sequence, continue with another warm up sequence, or begin a posture sequence0 Comments
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