Neck movements

Greeva Sanchalana

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.