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Neck scroll-plati

Use Office lunch break of the sofa, you can complete this plati "scroll" had neck movements:

1. put your hands just below the shoulder.

Keep your legs and feet together. In lifting your head and the chest is aspirated. When you complete the upgrade action, breath. (Imagine your back is being on a rope pull)

2. gently turn your head to your left shoulder, natural breathing.

Your energy centers should continue to engage with, and your shoulder is down.

3. gently turn your head to your chest, then look to your right shoulder, natural breathing.

Return to Central. In the opposite direction to start repeat scroll the neck. When you make your own drop back sofa, aspirated exhale, complete.

Repeat three times

Efficacy: the group action robust and stretch the neck while eliminating back dewlap, adjust the self-discipline nerve, treatment of neck pain, deformity, low back pain.

Sitting double angle Yoga

1. the body, vertical straight legs close together, C'mon, head and spine in one line, breathe deeply, ready.

2. hands ten fingers crossed to the body, slowly breathe, looked up, the curved spine, tighten the hips, keeping the elbow extension, hand lift, keep a few seconds.

Breathe deeply.

3. slowly exhale, straighten both legs close together, flip the Palm outwards, upper body straight down, relax, relax in the head, neck and shoulder, keep a few seconds and breathe deeply.

4. slowly inhale, raise your body, breath to posture.

Breathe deeply.

Efficacy: help eliminate PERIARTHRITIS of pain, low back sour, calm the nervous system, a quiet mind.

Sitting side stretch Yoga

1. the body, vertical straight legs close together, C'mon, head and spine straight and breathe deeply.

2. slowly inhale, two fingers, arms held high above his head, Palm up, arms stretched as far as possible, up to a maximum extent, take a deep breath.

3. the legs separately from a distance of one foot, upper body torso bent from the waist down, slowly exhale, tend to keep to the right, for a few seconds, breathe deeply, and then curved to the left.

Let the upper body reply central location, restore his arms adjust breathing.

Efficacy: the treatment of spinal pain, stiffness, development of chest keeping, improve posture, and enhanced flexibility.

(Practice editing: Tran Hung Wong)