Yoga Moves for an Elegant Swan Neck
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A woman’s neck is like her “rings of age” — it can easily reveal her true age — yet neck care is often just a small part of our daily routine.
Today, I’ll teach you some yoga poses that are especially effective for beautifying the neckline, helping you develop an elegant swan neck sooner!
01 Fish Pose
Breathing & frequency:Practice with abdominal breathing, 3 repetitions.
Steps:
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Lie flat on a mat, legs together, knees straight, toes pointing away, hands resting at your sides.
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Bend your elbows, press firmly into the floor, and lift your head, chest, and abdomen so your back arches. Relax your chest, gently tilt your head back and let it drop back toward the floor.
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Shift your weight onto your elbows, breathe deeply, and expand your chest and belly. Focus your mind on the neck, feeling the stretch in the chin, neck, and chest muscles.
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To return, slowly lift your head, lower your back to the floor, then roll your shoulders to release tension.
02 Plow Pose
Breathing & frequency:Abdominal breathing, 3 repetitions.
Steps:
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Lie flat on your back, hands at your sides, palms down. Breathe calmly 35 times to relax. Legs together, knees straight, press your palms into the floor, engage your abdominal muscles, and lift your legs until they form a right angle with your torso.
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Extend your legs backward over your head. Lightly hold your hips with your hands so your buttocks and lower back lift off the floor.
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Continue lowering your legs until your toes touch the floor behind you. Bend your elbows, support your weight with your upper arms, and place your hands on your waist, fingers pointing up. Hold for 5–10 breaths. Return your hands to your sides, extend your legs, and slowly lower your hips back to the floor.
03 Neck Circles
Neck circles work all the muscles of the neck, helping prevent sagging and beautify the neck curve.
Breathing & frequency:Abdominal breathing, 3 repetitions.
Steps:
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Sit cross-legged, spine straight. Join your thumbs, overlap the other four fingers, lower your head, and relax your whole body.
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Use your neck to slowly draw your head in a circle to the right, without shrugging your shoulders.
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After reaching the limit to the right, rest for 10 seconds, then repeat in the opposite direction.
04 Neck Extension
This pose fully stretches the front and back neck muscles, helps reduce excess fat at the front and back of the neck, and shapes a beautiful neckline.
Breathing & frequency:Abdominal breathing, 2 repetitions.
Steps:
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Sit with legs apart, spine straight, arms at your sides.
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Bend your knees, draw your calves inward, bring the soles of your feet together. Bend your elbows, place your hands on your knees, and keep your spine upright.
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Inhale and lower your head, feeling the breath flow through your body.
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Exhale and slowly round your spine forward from the base, bending your torso ahead.
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Inhale and slowly lift your upper body, tilt your head back, stretching the front neck muscles.
Tip: The neck and spine are relatively vulnerable in this pose, so control your strength carefully to avoid injury.
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