Weighted Warm Up Exercises For Yoga for the Neck
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Weighted Warm Up Exercises For Yoga for the Neck

Adding weights to your yoga routine can help stabilze and strengthen muscles as you are getting the calming benefits as well as the flexibility benefits of yoga. Yoga is recommended for those with any type depression, anxiety, heart disease, authritis, diabetes, and just about any condition that requires a calm even mind, and a toned and flexible body. When doing yoga with weights it is even more important to warm up.

Adding weights to your yoga routine can help stabilze and strengthen muscles as you are getting the calming benefits as well as the flexibility benefits of yoga.  Yoga is recommended for those with any type depression, anxiety, heart disease, authritis, diabetes, and just about any condition that requires a calm even mind, and a toned and flexible body. When doing yoga with weights it is even more important to warm up.  These are warm up exercises that can safely be done while holding weights. If you are having a lot of stress or anxiety you can just do these exercises for about 5 to 10 minutes all on their own to hep relieve stress and tention in your neck area.   Releasing tension in the neck can help the whole body to feel better. These exercises can also be done without weights.

Remember to always keep your stomach muscles engaged (tucked) while doing any exercise.  This helps to stabalize the body and to tighten the core. 

Head Turner

The exercises loosens up the muscles in the neck.

Holding light hand weights at your side by your hips with your palms facing up stand straight with shoulders hip width apart.  Slowly turn your head looking over your right shoulder, do not bend your neck.  Hold it in this position while breathing in through the nose and slowly exhaling from your mouth. Keep your head in this position until you have done the deep breathing exercises three times. 

Inhale slowly and return to the starting position. 

Repeat the same thing looking to your left.  Repeat this exercise 3 times on each side.

Neck Release

Stand in the same position as the Head Turner. 

Lower your right ear towards your shoulder.  Breath as explained for the head turner three times, then slowly exhale while moving your head back towards the forward position.  Then repeat on the left side. 

Do this 3 times on each side.

Remember do not drop your chin forward. 

Chin to Chest Tuck

Standing in the same position as the two previous exercises slowly exhale as you gently drop your head to your chest.  Take two slow breaths breathing in through nose and out through your mouth.  While slowly inhaling return your head back to the starting position. 

Shoulder Roll

This is of course more for the shoulder than the neck but if you are trying to aleviate stress and tension in the body it helps to get the shoulders involved a bit as well. 

You will stand in the same position as the other exercises, the only difference is the palms should be facing inward. Before you begin moving breath slowlyas explained above 4 times.  Exhale slowly as your roll your shoulders up, back, and then down in a rolling motion.  Allow the weight of the weights to draw your shoulders down as you come back down.  This will help you to get a better stretch.  You should slowly release the breath as you are lowering the shoulders back down.  Do this ast least 3 times, but up to 6 is optimal. 

Then do the whole thing in reverse.  Remember to exhale slowly as you roll your shoulders up, forward, and then down as you release the breath slowly from your mouth.. 

Your neck and shoulders shoud now be nicely warmed up.  If you were doing this to relieve tension or stress you should be feeling a bit better.  If you are stopping at this point remember to take a moment to do a few deep breaths before getting on with your day.

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Comments (1)
Ranked #1 in Yoga

Well done Rae.

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