Neck Movements in Yoga – Greeva Sanchalana

Greeva Sanchalana, also known as Neck Movements, is a yoga practice that involves moving the neck in various directions to increase flexibility, relieve tension, and improve overall neck health. The neck is a vital part of the body, containing the cervical spine, which supports the head and allows for movement and flexibility.

Overview

Steps To Do Neck Movements in Yoga (Greeva Sanchalana)

Stage I : 

• Sit in a cross-legged pose with the hands resting on the knees in jnana or chin mudra. Close your eyes.
• Slowly move the head forward and try to touch the chin to the chest.
• Move the head as far back as is comfortable.
• Do not strain. 
• Feel the stretch of the muscles in the front and back of the neck, and the loosening of the vertebrae in the neck. Practice 10 times.

Breathing pattern while doing stage 1 in neck movement (greeva sanchalana): Inhale on the backward movement. Exhale on the forward movement.

Stage 2: 

• Remain in the same position, keeping the eyes closed. Face directly forward.
• Relax the shoulders.
• Slowly move the head to the right, bringing the right ear close to the right shoulder without raising the shoulders.
• Move the head to the left side and bring the left ear close to the left shoulder.
• Do not strain; touching the shoulder is not necessary.
• This is one round. Practise 10 rounds.

 Breathing pattern while doing stage 2 of neck movement in yoga (greeva sanchalana)

• Inhale on the upward movement.
• Exhale on the downward movement.

Stage 3: 

• Remain in the same sitting position.
• Keep the head upright and the eyes closed.
• Gently turn the head to the right so that the chin is in line with the right shoulder.
• Feel the release of tension in the neck muscles and the loosening of the neck joints.
• Slowly turn the head to the left as far as is comfortable.
•  Do not strain.
• Practise 10 times on each side.

Breathing pattern while doing stage 3 of neck movement in yoga (greeva sanchalana)

• Inhale while turning to the front. 
• Exhale while turning to the side.

Stage 4: 

• Remain in the same position with the eyes closed. 
• Slowly rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement.
• Feel the shifting stretch around the neck and the loosening up of the joints and muscles of the neck.
• Practice 10 times clockwise and then 10 times anti-clockwise. Do not strain.
• If dizziness occurs, open the eyes and discontinue the practice for that day.
• After the practice, keep the neck straight and the eyes closed. 
• Be aware of the sensations in the head and neck.

Breathing pattern while doing stage 4 of neck movement in yoga (greeva sanchalana)

• Inhale as the head moves up. 
• Exhale as the head moves down.

Benefits of Neck Movements in Yoga (Greeva Sanchalana)

• Relieves tension & stiffness in neck: All the nerves connecting the different organs and limbs of the body pass through the neck.  Therefore, the muscles of the neck and shoulders accumulate tension, especially after prolonged work at a desk.  These asanas release tension, heaviness and stiffness in the head, neck and shoulder region.
• Improves posture: Poor posture can contribute to neck and shoulder pain, as well as other health issues. By practicing Greeva Sanchalana, you can improve your posture and reduce the risk of these problems.
• Stimulates energy flow: The Vishuddha Chakra, or throat chakra, is associated with communication, creativity, and self-expression. By practicing Greeva Sanchalana, you can stimulate the energy flow through this chakra and enhance these qualities in your life.

Precautions

• These four neck movements should not be performed by older people
• Those suffering from low blood pressure, high blood pressure, vertigo or extreme cervical spondylitis should not perform. 
• Expert advice should be sought for any of these problems.
• Cervical spondylosis patients should strictly avoid forward bending of the neck.