Neck movements in Yoga also known as Greeva Sanchalana is a part of the Pawanmuktasana series 1 ( Antirheumatic group ). It is a simple Yoga pose to ensure flexibility of the neck and is important to do before you get into more complex yoga poses or yoga asanas.
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.
How 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.
- 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.
- 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.
- 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
- 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.
- These four neck movements should not be performed by elderly 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.
Antirheumatic Yoga Poses – Pawanmuktasana Part 1
The antirheumatic poses in yoga also known as Pawanmuktasana series part 1 are a group of poses concerned with loosening up the joints of the body. These poses are excellent for those debilitated by rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous physical exercise is not advised. Pawanmuktasana parts 1,2,3 in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.