Neck movements

Greeva Sanchalana

• Sit in the Seated Base Position (Prarambhik Sthiti) or another comfortable sitting position.
• Relax the hands and have the eyes lightly closed.

Stage 1

• Lower the chin towards the chest.
• Hold for a moment then raise the head, lifting the chin towards the ceiling.
• Practice 5-10 times.
• Inhale on upward movement.
• Exhale on downward movement.

Stage 2

• Remain in the same position, face directly forward.
• Tilt the head to the right, bringing the right ear towards the right shoulder.
• Raise the head back to the centre.
• Tilt the head to the left, left ear towards the left shoulder.
• Practice 5-10 times.
• Inhale on upward movement.
• Exhale on downward movement.

Stage 3

• Remain in the same position, face directly forward.
• Turn head to right, as though running the gaze along the horizon, chin parallel to the floor.
• Bring the head back to centre then turn the head to the left.
• Practice 5-10 times.
• Inhale to the centre.
• Exhale to turn to the side.

Stage 4

• Slowly rotate the head downward, to right, back and then to left side, in relaxed, smooth, circular movement.
• Feel the shifting stretch around the neck and the loosening of the joints and muscles in the neck.
• Practice 5-10 times clockwise, then 5-10 times anti-clockwise.
• Gently return the head back to centre.
• Inhale on upward movement.
• Exhale on downward movement.

Awareness

• The smooth and conscious movement.
• The sensations experienced in the neck chest and back muscles.
• Synchronizing the movement with the breath.

Contraindications

• Elderly people.
• High or low blood pressure.
• Vertigo.
• Cervical spondylosis.

Practice note

• Always move the head mindfully and ensure there is no strain. If dizziness occurs, stop the practice.

Benefits

• Releases tension, heaviness and stiffness in the head, neck and shoulder region.
• Helps to relieve frozen shoulder and cervical spondylitis.