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Restorative yoga poses and hatha yoga stretches

English name: Neck Pose
Sanskrit name: Grivasana

Difficulty level: Intermediate

Technique

1. Lie flat on the back.
2. Bend the knees bringing the heels to touch the buttocks, feet hip width apart.
3. Put the palms on the floor either side of the head, about shoulder width apart.
4. Push into the ground with the arms and legs to lift the body off the mat.
5. Place the crown of the head on the floor.
6. Balance on the head and feet and raise the hands into prayer position above the chest.
7. Remain in the pose for 20 - 30 seconds or as long as possible.
8. Use the arms and legs to lift the body off the head and lower back onto the ground.

Breathing

• Inhale to energize before entering the pose.
• Breathe normally in the final position.
• Exhale while lowering back onto the mat.

Benefits

• Anatomical - Strengthens the neck, upper and lower back muscles and aligns the spinal vertebrae.

Counter Pose

• Any forward bending pose, particularly those that stretch the neck such as Halasana.

Notes

• Use the arms to support the body weight if the neck muscles are not strong.
• Maintain slow and steady movements in the pose - falling out of the pose could cause injuries.