Remove the yoke on the neck. Bashny.Net

To get rid of tension in the shoulders and neck, follow these guidelines
The feeling of discomfort and stiffness in the shoulders and neck, familiar to anyone who works at the computer. Meanwhile, the DC voltage in this region leads to poor blood supply to the brain, which in turn may be the cause of migraine headaches and blurred vision. Regular practice of yoga helps to relax and pull the trapezius muscles, but if they are so jammed that even the touch as hard as stone, often in the classroom, this region only further strained. It is this excessive stress and help to avoid this complex exercise. You will learn to lengthen the trapezius muscles and lower them down to the waist behind the shoulder blades. But having mastered this movement described asanas, can make it in other positions in independent practice. This operation frees the back of the neck, restoring its natural curve and ensuring good blood circulation. The result was not long in coming: you get rid of headaches, migraines, and even from degenerative disc disease of the cervical spine. At the end of the class do not forget to Shavasana (Dead Man's position): Put some weight on your shoulders and your arms a little wider than usual. This option is also ideal posture for those who have neck problems.
1. Tadasana with the belt on the shoulders
Mountain Pose, variation
Connect the two belts (the length of one may not be enough) and throw with his shoulders. Pass the free ends into the loop behind. Hands pull the belt down, dropping a trapezoid. In this position, do Tadasanu. Do not bend the lower back. You will feel relieved and lengthens the neck. This exercise can be repeated several times a day and perform in a sitting position.

2. Gomukhasana
Pose cows
Standing in Tadasane, get his left hand behind his back and slide his hand close to the right shoulder blade. Take your left shoulder back. Then pull the right arm up and fully extend it from the inside out, palm facing back. Bend your right arm at the elbow and interlock your fingers behind your back to the castle. Try to make it so that the thumbs were hooked to the little fingers, index - a nameless, and the average - with each other. If your fingers are not touching yet, use a belt.

3. Uttanasana with hands on support
Pose Intensive stretching
Dilute feet to the width of the pelvis, upper thighs tighten and bend inward, bending at the hips. Place the hands on support. Back straight. While pushing the palms on a support, expand the upper arms from the inside out, the withdrawal of the blades to the waist and sternum apply forward so the trapezoid will be lengthened.

4. Uttanasana with his elbows on the support
Inverted Staff Pose
Come a little closer to the support and lean back, placing her elbows. Fold hands together, elbows shoulder width apart. While pushing the palms against each other, expand the upper arms from the inside out. Taps blades to the waist, chest drag along. In this variation, you can completely relax his neck, his head down.

5. Preparations for the Adho Mukha Shvanasane
Pose Down dogs snout
Stand facing a wall at a distance of 30-40 cm from the plinth, feet on the width of the pelvis parallel to each other. Put your palms on the wall as if you were going to perform Adho Mukha Shvanasanu. Forehead lower on the wall. Work your hands the same way as in the posture of the dogs snout Down: press down the inside of the palm of your hand to the wall, expand the upper arm from inside to outside, lower the blades to the waist, elongating the neck and pushing forward the sternum. Having mastered these steps, you will be able to reproduce them in Adho Mukha Shvanasane.

6.Marichiasana I
Pose Dedicated to the Sage Marichi
Sit in on a support Dandasanu - brick or folded several times a blanket. Bend the left leg at the knee, put a foot on the floor, as close as possible to the pelvis. Capturing the shin, straighten the spine. Extend the left arm up and criss-crossing her left knee. Take your right hand back and grab the right wrist with his left hand. Directing capture hands down, pull the spine. On the exhale completely turn around to the right. This action will help to open the chest and neck release. Lean forward. While pushing the left shoulder on the left shin, pull along the right leg.

7. Marichiasana III
Pose Dedicated to the Sage Marichi, III
From Marichiasany I return to Dandasanu, then bend the right leg. Get into the left elbow of the right knee, and his right hand - behind his back and turn around to the right, starting from the left shoulder of the right knee. On the exhale, tighten the left arm inside, criss-crossing her right leg and left hand grab the right wrist. If we join hands does not work, use a belt. Repeat to the other side.

8. Sarvangasana on the chair
Stand on the shoulders, a variation
For traction trapezoids Sarvangasanu better to do with a chair. Taps the shoulders of the head, flexes upper back, draw the blade. Body weight should be on your shoulders.

9. Ardha halasana
Plow Pose, variation
Before you totally relax in a pose, hook your thumbs behind your back and stretch your arms, leading the shoulders of the head as well as to ordinary Halasanoy. This movement you maximize lengthen the neck and trapezium. Then, bend your arm to a right angle and "drop" on both sides of the head. You should feel that the weight of the body falls on the shoulders and part of the thigh, but in any case not on the neck.

10. Setu Bandha Sarvangasana
Bridge Pose on the support
In this variation poses Bridge feet should be parallel to the floor: you can stretch the foot in the wall or place them on the support of suitable height. Interlace your fingers into the lock by brick. Based shoulders off the floor, the maximum arch your upper back. Point trapezoid blades to the waist. If the shoulders do not reach the floor, place a blanket. Take your shoulders back and releasing the trapeze, disengage the fingers and stretch your arms along the body, palms up. Do not forget to pull the legs well. Tighten the thigh inside and send them to the floor.