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It’s hard to select only a few poses that could be considered “essential”,…

It’s hard to select only a few poses that could be considered “essential”,…

It’s hard to select only a few poses that could be considered “essential”, but I find that these are among the ones I practice most frequently. This past week consisted of two flights across the country, five days of steep Read More

The yoga has three levels: beginner, intermediate and expert. Anyone in search of basic body and mind relaxation techniques can start from the beginner level. There are plenty of asanas for beginners, but it is recommended to start from a very simple level. Before proceeding, keep in mind that yoga has a breathing pattern and you need to watch the breath to gain control of your mind and body.

Greeva Sanchalan (neck movement)

The neck movement is called "Greeva Sanchalan". in Sanskrit. It is a basic exercise to get rid of the neck problems. There are different variations of this asana. With all these asanas you should relax, keep your back straight, put your palm on your knees and close your eyes.

Version 1.

Move your neck to the right, then forward and then to the left without moving your shoulder. You must breathe in when you move your neck to the right or left, and exhale as you move forward. You have to slow it down to feel the movement of the neck and stretch the muscles.

Variant 2.

Move your neck up and then down. Try to touch your chest with your chin as you lower your neck. You need to breathe in when you move your neck up and exhale when you move it down. Slowly feel the stretch in the neck muscles.

Variant 3.

Move your head slowly in a circle. First, move your head in a circular motion from right to left and then in an opposite circular direction. You must breathe in when you move your neck up and exhale as you move your neck down. Feel the circular motion of the neck and form an imaginary circle out of your head.

Variant 4.

Move your neck on your right shoulder so that your ear touches your shoulder without moving your shoulder. The shoulders should be calm. This may not be easy for some people and they may feel a slight strain on the neck. In this case, they return to their original position without additional strain on the neck. Do the same thing for the left shoulder. On the descent you have to breathe in and exhale on the ascent.

Please remember that the breathing pattern is very important to get the most out of the neck movement exercises. You also need to do these movements slowly to feel the movement of the neck.

However, do not do these asanas if you have neck pain.