15分钟带你找回薄背与天鹅颈 拯救僵硬斜方肌：温柔拉伸，改善体态（零基础跟练）15-Min Trapezius Release Yoga: Gentle Stretch

每天下班回到家，是不是总觉得肩膀上像扛了两座大山？不自觉地耸肩，摸摸脖子根部，硬邦邦的像石头一样。久坐、看手机、抱孩子，我们的斜方肌默默承受了太多压力，不仅让体态看起来有些厚重，更让我们晚上翻来覆去睡不踏实。

亲爱的，别让身体的僵硬变成心里的焦虑。今天这15分钟，是专门为你紧绷的斜方肌准备的礼物。不需要任何高难度的动作，也不需要强迫自己去“坚持”。我们只需要一张瑜伽垫，我会用最温柔的方式引导你，通过几次深长的呼吸和针对性的拉伸，一点点融化肩颈的坚冰，让血液重新滋养这块疲惫的肌肉。

我是米达拉，旅居加拿大的两娃妈，RYT200认证瑜伽教师。试着把这15分钟当成生活中的一个小逗号。坚持练习，你会发现肩膀变薄了，呼吸变深了，今晚的梦也会更香甜。

收藏起来，当你觉得肩膀沉重的时候，我在垫子上等你。🌿
🌿 更多疗愈练习 (More Healing Practices):
🕊️ 10分钟清晨燃脂瑜伽 👉    • 10分钟清晨燃脂瑜伽 无器械无跳跃，温和力量FLOW，适合新手  
🌙 运动后3分钟冥想放松 👉    • 运动后3分钟冥想放松｜适合安排在你的健身视频之后，释放紧绷与疲惫  
💪 17分钟久坐舒缓瑜伽 👉    • 【17分钟久坐舒缓瑜伽】改善含胸驼背 × 放松肩颈  共同拥抱感恩的浪潮  
📍更多内容欢迎订阅 @米达拉Yi_Yoga

💫 如果你喜欢这支视频，记得点赞、留言，或分享给也需要放松的朋友。

Do your shoulders feel like they are carrying the weight of the world? After a long day of sitting, looking at screens, or carrying kids, do you find yourself constantly shrugging, with your neck and trapezius muscles feeling hard as a rock?

I know that feeling. That tension not only affects our posture but also keeps us up at night, unable to truly relax.

This 15-minute session is a gentle gift for your tired trapezius muscles. No intense workout, no pushing hard—just pure release.

All you need is a yoga mat. I will guide you gently through specific stretches and deep breathing to slowly melt away the tightness in your neck and shoulders. Let's unburden your body and mind together.

Treat this practice as a pause button for your busy life. Consistent practice will help you feel lighter, stand taller, and sleep deeper tonight.

Save this video for whenever your shoulders need some love. I’ll see you on the mat. 🌿
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