Griva shakti Vikasaka 1 (Neck)

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  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

  • Relax your neck completely, keep your eyes open.

II. Practice 

Stage 1 (Turning or twisting )

  • Relax your neck, turn your head with a jerk first towards your right shoulder, then towards your left shoulder.
  • Repeat this ten times.

Stage 2 (Forward and backward) 

  • Relax your neck, jerk your head first forward  and then backward.
  • When it is forward, the chin should touch the notch between the collar bones (sternal notch).
  • When it goes back, it should touch the nape of your neck.
  • Repeat this ten times.


  • Movements are done with a jerk to have the appropriate effect.
  • Neck must be completely relaxed.
  • Keep the mouth closed and eyes wide open throughout the practice.

III. Breathing Normal