Benefts of Griva Sanchalana (Neck Rotation)

• Stiffness in the neck is such a common problem that results fromlong periods of sitting at work, or the position we find ourselves in when wesleep.
• This loosens the neck and relieves stiffness and tension.

• It will alsomake it possible to perform more advanced yoga movements.

How to do this

1. Sit on the floor.
2. You may sit with your legs stretched out in front of you, orcross-legged.
3. For the purposes of this exercise, it doesn’t make muchdifference.
4. Let your head hang forward as far as possible, but keep your back straight.Just relax your neck muscles and let your chin drop as far as it can.Rotate your head clockwise, slowly.
5. If you feel some stiffness in your neck,go even slower and try to relax your neck muscles as much as possible.
6. You will bring your head from the forward position to a position where it’s bentback, then again to the forward position.
7. As your head goes from front to back, breathe in.
8. Then, as it goes fromback to the original position, breathe out. Repeat this rotating movement seventimes, then stop when your head is in the forward position.
9. Repeat, going counterclockwise. Keep the same breathing pattern. Againdo it seven times