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.