- 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
Stage 1 (Half rotation)
- Relax the head bending forward.
- Bring the right ear to the right shoulder in a circular way.
- Bring the left ear to the left shoulder in a circular bending the head forward.
- Now relax the head forward again in a circular way and finally lift the head to normal position. This is one round.
- Repeat ten rounds clockwise and ten rounds anti clockwise with breathing.
Stage 2 (Full rotation)
- Relax the head forward trying to touch the chin to the chest.
- Slowly rotate the head in as large a circle as possible, keeping the chin tucked in.
- Practise ten round each clockwise and anti clockwise and breathe normally.
- In both cases (Half and full rotations) it may take about one minute or even longer for one cycle. Allow normal breathing without trying to synchronize the breath and neck movements.
- In full rotation, try to make the circle bigger and bigger.
- Keep the eyes open throughout the practice.
- Feel the shifting stretch around the neck and loosening up of the joints and muscles of the neck.
- Practise full rotation cautiously. Begin with half rotation followed by full rotation.
- If you experience pain in any position, hold the head in that position. become aware of the point or the area of pain and start breathing consciously and deeply. This way the pain will be relieved and the practice can be continues.
- It can be practised in cross legged position or sitting on a chair.
- Elderly people should not go to the extreme positions.
- Person with cervical spondylosis should avoid practising it during acute pain.
These practices release tension (accumulated especially after prolonged work at a desk), and also heaviness and stiffness in the head, neck and shoulder region.