Mieli's yoga sequence is designed to alleviate tension in the shoulders and neck. The 20-minute session includes exercises for relaxation and tension relief, with options for sitting aids to maintain posture. Techniques include neck circles, stretches, and various arm movements to enhance flexibility and strength in the targeted areas. Mieli emphasizes deep breathing and correct posture throughout the practice.
Here are the key facts extracted from the text:
1. The yoga sequence is designed for individuals with low tension in the shoulder and neck area.
2. The sequence lasts about 20 minutes.
3. Users can use aids like a yoga block or bolster for sitting if needed.
4. The sequence includes exercises against sinking in while sitting.
5. Neck circles are part of the exercises, performed by drawing half circles with the head.
6. The exercises aim to relieve tension in the shoulder and neck area.
7. Users are instructed to maintain a straight and upright sitting position.
8. Deep breathing is encouraged throughout the exercises.
9. A neck stretch is included, letting the left ear sink to the left shoulder to feel a stretch on the right side.
10. Users can intensify the neck stretch by placing their hand on the temple of the opposite side.
11. Arm movements are incorporated, such as raising and lowering with palm facing up and down.
12. The sequence includes turning movements, like turning to one side with hands placed appropriately for support.
13. Eagle arms are part of the sequence, where users cross their arms and possibly bring palms or thumbs together.
14. Users are instructed to keep their spine straight and breathe deeply during stretches.
15. Hand clasp behind the head is another exercise, aiming to stretch the neck area while maintaining an upright back.
16. Shoulder movements are included, such as lifting shoulders up to ears and releasing them.
17. Wrist stretches are also part of the sequence, pulling fingers towards oneself to feel a stretch in the forearm.
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