Neck Exercises

If we attuned to the Yoga with relaxation or meditation, after we must to do some warming-up exercises, prepare our body for the exercise of asanas.

The first and main warm-up exercise are the Neck Exercises - to do always avoid injury!

Sit cross-legged, aligning your head, neck, and spine. Keep your shoulders straight, relax your neck, close your eyes, breathe deep abdominal breathing, focus on the neck muscles and practice these four exercises:

1. Head Back and forth

Inhale, and drop your head forward gently (exhale). Be near your chin to your chest. Then slowly drop it back (inhale). Be near your nape to your back - practice 10 times or as many time it feels good, then loosen your neck muscles, relax and breathe with deep abdominal.

2. Head side to side

Tilt your head to the right shoulder (exhale), slowly back to the center (inhale), and to the left shoulder (exhale). Be near your ears to your shoulders, but stay your shoulders down - practice 10 times or as well, then relax and breathe with deep abdominal.

3. Head turn to right and left

Turn your head to look over each shoulder in turn to right (exhale) slowly to the center (inhale) and turn to left (exhale). Be your chin parallel to the ground. Focus your cervical how to twists - practice 10 times or as many time it feels good, keep the last some second to right and left too, relax and breathe with deep abdominal.


4. Head Circling

Drop your head forward (exhale) gently and then slowly start the circling to the right hand side, then back (inhale) and continue to the left hand side and forward again (exhale). This is one round - practice 10 rounds or as many time it feels good in both directions, then loosen your neck muscles, relax and breathe with deep abdominal.



Finally do some tense and loosen with your shoulders. Pull up your shoulders to your ears, keep it, then let down and loosen. At you experience the tense and loose different of status.

The Neck Exercises resolve accumulated the tension around the neck, refresh the entire cervical section. It is beneficial after prolonged seated work.

Om Namah Sivaya ✿