關於 yoga sequence for neck ，我們在網路上蒐集到這些相關的討論、資訊與評價

Working on the hips🧘‍♀️開髖 #瑜珈 🌸
昨天晚上教了一趟Flow，而我前一個晚上一直小猶豫我到底要不要教我最討厭的 Surya Yantrasana (臀部坐地羅盤式）⋯～因為我每次進入這個動作時，不是感覺臀部快要被拆成兩塊，就是脖子卡 下背卡 或肩膀卡😑 然後看學姐們做都好輕鬆🙈 唉！我一直以為是身體比例還是我太高，怎麼練都很難？😅 結果真的不是，因為昨天做完很多暖身跟臀腿的伸展後，我當下還是決定要來試這個動作⋯ 沒想到，這次突然做起來比平常舒服很多，對我來說算滿順了哈哈！😆
而做完這個 ，Hanumanasana（前後劈腿）也變更深了～ 開心💓
謝謝身體這幾天讓我慢慢回歸瑜珈練習❤️ 然後也謝謝跟我上課的學生和學姐長們 耐心地聽我講中文的口令，偶爾還貼心幫我找字😂 #轉螺絲 😝

Yesterday I taught a flow class with peak pose Hanumanasana (Split). While preparing the class, I was really hesitating if I should integrate the compass pose into the warm up sequence, because every time I do that pose, I kinda have a conversation with myself: “I hate this, noooo, my butt…!!! Ouch.. My shoulder is stuck. My neck is stuck… My back.. I am too tall for this… Jeez why does everyone else look so relaxed?… SHHH…..Shut up Eileen and breathe… “ hahaha… 😅🙃
Anyway, after warming up a lot and stretching out legs and hips during class, I decided in the moment to give this a try anyway. Guess what? I could straighten out my leg and actually twist! Never happened before haha…!

Conclusion: Surprises happen when you don’t expect. 😇
Thanking my body for slowly improving flexibility and strength. And thanking my students for being patient, listening to my funny chinese yoga and helping me find words during class 😘
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#yoga #yogi #split #hanuman #hanumanasana #suryayantrasana #yogataiwan #taiwanyoga #tryagain #positivity #yogaforfun #yogaforlife #surfaceapparel #surfacesports #surfacequeen #shriyoga #yogakaohsiung #瑜伽 #愛瑜伽 #愛健康 #愛健身 #運動 #伸展

| PARTNER YOGA |

7 月開始我會試行把 Yoga Flow & Gentle Massage 變成常規課，每星期一節，頭半小時會雙人一起以拜日式 (Sun Salutation) 作熱身，亦希望以此讓大家更熟習瑜伽的基本式子；後半小時每堂會針對 1 至 2 個身體部位作雙人按摩練習。每堂名額 4 對，有興趣預早留位可以告訴我呢!

*Dates & Times (All Saturdays)*

7/7 5:30-6:30pm (Causeway Bay)

21/7 4:45-5:45pm (Causeway Bay)

28/7 4:45-5:45pm (Yau Ma Tei)

*Class Description*

This is a special partner yoga activity for you and your friend/partner/family. We will warm up our bodies in Sun Salutation sequence (don’t worry if it’s your very first yoga class, we will take it in a slow and safe way for you to start your yoga journey). Gentle massage tips focusing on *shoulders/ neck/ legs/ lower back* (1 or 2 topics in each class) for you and your partner to practice at home will follow thereafter.

Inbox me to know more and ENROLL! 🙌🏽

< #WingYuYoga_HowIFeel - 03 • Upward Facing Dog >
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Another “dog” pose - #upwardfacingdog 🙌🏽 🐶 This #backtobasic pose is usually done as a transitional posture in our sun salutation or vinyasa sequence. I was so excited when I first successfully transited from #chaturanga to upward dog (feeling strong aha!💪🏽😜) However, repetitive practices with bad alignments (esp. we usually rush through upward dog in between the sequence) may easily lead to injury!
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Push your hands down into the floor, push your chest forward, draw your shoulder blades down the back, lift your lower ribs, belly, hips, thighs and knees (basically everything except your feet😅) off the floor. Take time to aware and keep your good alignment habits than to rush through it.🤓☝🏽I love moving into a side plank sometimes if I want some core that day!💦
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My tip: You don’t have to point your face up toward the sky just because it’s called UPWARD FACING dog!🤣👌🏽 Find your own comfortable head placement and feeling no compression in your neck; breathe, #smile and ENJOY!🙂💕
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#WingYuYoga Class Details:

💛 Monday (Anytime Fitness Kwun Tong )
7:15pm Class type is varied, check the schedule with AF Team! (📞6121 0138)
💛 Tuesday (@Kwun Tong)
7:30pm Yin Yoga
8:30pm Power Yoga
💛 Wednesday (@Causeway Bay)
7pm Slimming Yoga
8:15pm Yin Yang Yoga
💛 Friday (@Causeway Bay)
4pm Slimming Yoga

Inbox me for more class details! 📥🙌🏽

♥ 20-Minute Gentle Evening Yoga Stretches with Nika Karan to wind down and sleep better. Snap & Share pictures of your progress. Tag us @JoannaSohOfficial @NikaKaran #JSohActive #HERNetwork
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Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she's on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika's signature transformation programs at https://www.nikakaran.com


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This workout combines relaxing yoga sequence with high intensity exercises to help you burn fat more effectively, and at the same time, give you the "relaxation" you need.

Exercises Sequence:
- Sit with Legs Crossed
- Head & Neck Rotation
- Shoulder Rotation
- Side Stretch
- Downward Dog
- Baby Cobra
- Half Locust + Hands Stretch
- Cobra
- Downward Dog Split
- Pigeon Pose
- Child's Pose
- Seated One Leg Forward Bend
- One Leg Side Spinal Twist
- One Leg Side Spinal Stretch
- Butterfly
- Knees to Chest
- Legs Up the Wall
*Advance variation: Shoulder Stand + Plow Pose
- Happy Baby Pose
- Side Spinal Twist
- Shavasana + 4-7-8 Breathing


Total Workout Time: 20 minutes
Best Results: Do this sequence in the evening to destress, wind down and sleep better.

Here are more yoga videos by Nika Karan to guide you through your journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgVTh7dj-60LjZlaQKPhwJK


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