- Conscious breathing
- Visualisation
- Physical exercise
3.1 Exercise “Swallowing” the tongue. Put the tip of your tongue to the base of the upper palate. Look at one point: the tip of your nose or directly in front of you. On inhale, move your tongue back, arching it, on exhale – “swallow” it, moving it deeper (the sensations should be pleasant), and relax the tongue. Repeat 5-10 times. This exercise is essential for waking up the neck and facial muscles.
3.2 Exercise “The Mask of Anger”. On inhale frown with your eyebrows, tighten your lips, flex the shoulders, squeeze your hands into fists – express the anger to the maximum. On exhale fully relax your body, including the facial muscles. Repeat 5-10 times.
3.3 Exercise “The Mask of Joy”. On inhale smile, on exhale – fully relax facial muscles, especially eyes and lips. Perform the exercise 5 times with a closed mouth, and 5 times with a big smile. Choose whichever is more joyful for you.
3.4 Exercise “The mask of a grumbler”. Play the most grumpy person you can – release the emotions that you tend to suppress on a daily basis. Exaggerate your emotions, play this role to the maximum of your abilities. On inhale – flex all muscles, on exhale – relax. Repeat 5-10 times.
3.5 Exercise “The Maks of a trumpeteer”. On inhale blow your cheeks up and tighten your lips. On exhale – relax fully. Repeat 2-3 times. On the 4-th times, when blowing the cheeks up, tap the cheeks with your fingers, keeping the lips tight. On exhale – fully relax. Repeat 5-6 more times. This exercise strengthens and lifts the muscles of your cheeks.
3.6 Massage of nasal-labial lines, or “laughter” lines. On inhale swipe your tongue on the laughter lines from inside, drawing a semi-circle or making small circular movements along those lines, moving from the bottom up. Keep your lips together but not flexed. Make a smooth inhale, relax your tongue, fascial and shoulder muscles. Don’t forget about the power of visualisation – imagine the desired result. Repeat 5-10 times.
3.7 Exercise “Air Kiss”. On inhale imitate an air kiss, pulling your lips up. On exhale blow a kiss up in the air, and fully relax your face On the next inhale, when imitating a kiss, open the eyes a bit wider, to make the gaze more lively. Repeat 5-10 times. This exercise strengthens the muscles of your lips and neck.
3.8 Exercise for strengthening lower eyelids. On inhale slightly flex the muscles of the lower eyelilds, on exhale – relax. The eyebrows and eyelids remain relaxed at all times, all attention to flexing and relaxing the small muscles under the eyes. Repeat 5-10 times. The gaze is directed right in front you, just above the tip of the nose. Keep your posture straight. This is a very effective exercise if you watch your your breath and keep the rest of the facial muscles relaxed.
3.9 Exercise “Chewing gum” for lower part of the face and prevention of the double chin. Pretend you are chewing a gum, imitating the movements. Several times clockwise and anti-clockwise, keeping the breath smooth and free. Alternate vertical biting movements with horizontal rubbing movements.
3.10 Exercise for eyes. Relax your shoulders, straighten your back. On inhale “draw” 1-2 circles with the eyes clockwise, on exhale – 1-2 circles anti-clockwise. Repeat 5-10 times. This exercise strengthens eye and near eye muscles.
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