看了上面的发言后好像热瑜伽可以帮助楼主啊，既能达到e博士所说的放松肌肉又能达到自己从内到外加强正气增加颈部的肌肉力量和锻练韧带
https://www.bikramyoga.com/about/26-postures/
26 Postures of Bikram Yoga
Bikram Yoga’s twenty-six posture exercises systematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, restoring all systems to healthy working order, just as nature intended. Proper weight, muscle tone, vibrant good health, and a sense of well being will automatically follow.
Bikram’s Beginning Yoga Class is a twenty-six asana series designed to scientifically warm and stretch muscles, ligaments and tendons, in the order in which they should be stretched. Below is the list of 26 hatha yoga postures and their benefits.
