Head rolling

Stage 1 (Forward and backward rolling)

Vajrasana 

  • Sit back on the heels, keeping them apart and well tucked in under the buttocks.
  • Keep the head, shoulders and buttocks in a straight line.
  • Place your palms on the respective thighs.
  • Breathe normally.
  • It may be practised for maximum feasible duration, especially after meals for 5- minutes atleast.

I. Starting position (Sthiti): Vajrasana

  • Now, bend the arms.
  • Bring the head forward so that the top of the head touches the floor.

II. Practice

  • Breathe in. While breathing out, carefully roll the head forwards until you feel a gentle stretch along the back of the neck. Hold for a while.
  • Then, while breathing in roll the head backward until the forehead touches the floor.
  • This is one round. Repeat the procedure five times.

Stage 2 (Rolling to the right and left)

I. Starting position

  • Same as above (Stage 1) except that instead of the top of the head you place the forehead on the floor. Breathe in.

II. Practice

  • While breathing out, roll the head to the right as far as comfortable (may be up to the ear touching the ground). Hold for a while.
  • Then, while breathing in, roll the head back to the center ( i.e. on to the forehead).
  • Again while exhaling roll the head to the left as far as comfortable   (almost up to the ear touching the ground). Hold for a while.
  • While inhaling, roll the head back to its original position. This is one round.
  • Move the head sideways to the right and then to the left slowly in this manner five times.

Stage 3 (Rotation of head)

I. Starting position 

  • Same as stage 2.

II. Practice

  • While breathing normally, slowly roll the head on the floor in a circle around the top of the head.
  • Do this rotation five times clockwise and then five times anti-clockwise.
  • After 2 or 3 rotations, if you find the head moving away from its position, then you can bring it back to a comfortable position.

Stage 4 (Star movement)

I. Starting position

  •  Same as in stage2 and 3.

II. Practice

  • While breathing normally, roll the head on the floor trying to draw a star.
  • The movement should be slow and gentle.
  • Do this movement for five times.

NOTE:

  • While doing these practices, you must be well supported by the hands.
  • Avoid these practices when you have neck pain or any other neck problems.
  • It can be done after the pain subsides.
  • Recognize the stretch and the relaxation of the neck muscles during each of the practices.
  • Feel the gentle massage of the head and forehead during the practices.
  • You start with the top of the head (the crown) on the floor only in case of forward and backward rolling. In rest of the cases, you start with the forehead on the floor.
  • While doing any of these practices, the movement of the body should be quite free and comfortable so that the attention is not distracted.
  • Synchronize breathing with head movement (i.e., in stages 1 and 2).