Neck Bending

neck_bending

Dandasana

  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (Sthiti):Dandasana

II. Practice

Stage 1 (Forward- Backward)

  • Slowly move the head forward while exhaling and try to touch the chin to chest.
  • Breathe in, with the backward movement of the head as far as comfortable.
  • Feel the stretch of the muscles in front and back of the neck during the extreme position of bending.
  • Repeat 10 rounds.
  • Inhale on the backward movement and exhale on the forward movement.

Stage 2 (Right and left bend)

  • Close the eyes and face directly forward.
  • Exhaling, slowly bend the head to the right, bring the ear as close as possible to the shoulder without turning the head or lifting the shoulder.
  • Inhaling, bring the head back to normal position.
  • Then exhale and bend it to the left side in the same way.
  • Inhale and come back to the original position.
  • This is one round. Repeat 10 rounds.
  • Inhale on the upward movement and exhale on the downward movement.

Stage 3 (Turning the head to right and left)

  • Keep the head upright with eyes closed.
  • Gently turn the head to the right while exhaling so that the chin is in line with the shoulder.
  • Then slowly inhale and come back to the original position.
  • Slowly exhale and turn the head to the left in the same way.
  • Come back to original position.
  • This is one round. Repeat 10 rounds.
  • Inhale while turning to the front. Exhale while turning to sides.

NOTE:

  • Move the head as far as possible. Don’t strain yourself.
  • Keep the shoulders relaxed and steady.
  • Feel the release of tension in the neck muscles and the shoulder muscles.

Contra Indications

  • Elderly people should not go to the extreme positions.
  • Person with cervical spondylosis should avoid practising it during acute pain.

If you have pain at any stage, stop in that position for a while . As you bring your complete awareness to the area of pain, start breathing consciously and deeply and then continue the movement.

It can be practised standing in Tadasana or sitting in a chair, or in Vajrasana.

BENEFITS:

  • These movements release tension (accumulated especially after prolonged work at a desk), and also heaviness and stiffness in the head , neck and the shoulder region.