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14. NECK ROTATION
Sthiti: Dandasana
PRACTICE
• Bend the head forward trying to touch the chin to the chest.
• Slowly rotate the head clockwise in as big a circle as possible.
• Practise ten rounds clockwise and ten rounds anti-clockwise whith normal breathing.
Note
• Allow normal breathing without trying to synchronize the breath and neck movements.
• Try to keep the eyes closed throughout the practice.
• Feel the shifting stretch around the neck and loosening up of the joints and muscles of the neck.
• If there is pain in any position, hold the head in that position. Become aware of the point or area of pain and start breathing consciously and deeply. This will relieve the pain and then you can continue.
• Can be practiced in cross-legged sitting position, sitting in a chair or in Tadasana.
• Elderly person and persons with cervical spondylosis may avoid this during acute pain. |
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C SAKTI VIKASAKA SUKSMA VYAYAMA
1. MANIBANDHA SAKTI VIKASAKA (wrists)
Sthiti: Tadasana
PRACTICE
• Stretch your arms straight in front of the chest at shoulder level, keeping them parallel to the ground.
• Make tight fists of your hands (palms facing down).
• Now, move the fists up and down vigorously from the wrists.
• Repeat 10 rounds.
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2. KARA TALA SAKTI VIKASAKA (Palms)
Sthiti: Tadasana
PRACTICE
• Stretch the arms sideways at shoulder level with palms facing downwards
• Bend the elbows and spread out and stretch all the fingures.
• Bring the palms near the chest.
• Now, move the palms up and down vigorously from the wrist.
• Feel the strong tightness and stretch in the fingures and palms.
• Normal breathing |
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