Neck Vinyasa

This article first appeared in Australian Yoga LIFE magazine issue 53 December 2015 and is reproduced here by kind permission of AYL.

This practice is suitable to relax and gently mobilise the neck when the neck is very sore and stiff. AVOID any weight bearing postures on the hands such as Downward Dog, and standing postures which increase the weight bearing work of the neck, eg Trikonasana.

1. Savasana with neck support

Lie down in Savasana. Keep the neck in line with the rest of the spine by placing a folded blanket behind the head. If the neck hollows off the floor, fold the end of the blanket over to support the arch in the neck as shown. Relax here with closed eyes for 10 minutes.

2a. Supine single arms raise

Open the eyes and turn the palms down. Inhale as you lift the right arm gently up and back as far as is comfortable for the shoulder and the neck.

2b. Supine single arms raise

Exhale as you take the arm back down. Repeat on the left. This is one round.

Do 3 rounds with alternate arm movement. Then do 3 rounds with both arms together if comfortable.

4a. Apanasana

Lift the feet off the floor and place the palms on the knees. Let the feet flop.

Inhale straighten the arms. The neck is naturally arched.

4b. Apanasana

Exhale, bend the elbows out wide and down to the floor, drawing the thighs towards the ribs and lengthening the back of the neck.

This is one round. Do 6 rounds.

5a. Easy Twist

Take the feet to mat’s width apart. Arms out to shoulder height, palms upwards. Inhale.

5b. Easy Twist

Exhale as you gently take the knees to the right. Feel a subtle stretch in the left side of the neck. Inhale return to centre. Exhale take the knees to the left.

This is one round. Practice 3 rounds.

6a. Single Arm Bridge

Bring feet back to hip width apart, knees hip width apart, heels close to the sit bone and palms down.

Inhale as you raise the hips and the right arm.

6b. Single Arm Bridge

Exhale as you lower the arm and hips back down. Then inhale raise the hips and the left arm, exhale down.

This is one round. Practice 3 rounds. Then rest.

Repeat Apanasana, pics 4a and 4b to counter-pose.

7a. Hand and eye movement to wall

Stand a foot or so in front of a wall. Inhale as you take the right hand up and back to the wall. Follow the hand with the eye gaze.

7b. Hand and eye movement to wall

Exhale take the hand back down.

Inhale raise the left arm up and back to the wall, following the hand with the eye gaze. Exhale take it back down.

This is one round. Practice 3 rounds.

8a. Tadasana to Uttanasana

Stand with the feet hip width apart. Inhale as you raise the arms, so that the heart lifts.

8b. Tadasana to Uttanasana

Exhale as you fold at the hips. Rest the backs of the hands on the back of the hips. Totally let go of the weight of the head, so that the head hangs.

This is one round. Practice 6 rounds.

9a. Avahanam

Sit comfortably with the backs of the hands on the knees or thighs. Slowly lengthen the breath. Switch on a subtle Ujjayii if comfortable.

9b. Avahanam

As you inhale take the backs of the fingers together and let the finger tips brush the heart.

9c. Avahanam

As you exhale sweep the arms forwards and slightly upwards, back of the hands together.

9d. Avahanam

As you inhale take the backs of the fingers together and let the finger tips brush the heart.

9e. Avahanam

As you exhale take the backs of the hands onto the knees or thighs.

This is one round. Practice 6 rounds or as desired.

Then rest in Savasana.