The neck is a common storage spot for our tension. Apart from easing out stresses and strains, these neck-limbering exercises are useful after practicing Headstand (page 296), Shoulderstand (page 286), Plough Pose (page 292), and their variations.
1 Sit erect and drop your left ear to the left shoulder. It is hard to let yourself let go of the head, so, as you stay here, remind yourself to let it be heavy so that the right side of the neck will lengthen. After thirty seconds or so, reach the right fingertips away to the side. Experiment with the position of your head and arm to get that “ahh—just right” feeling. It might feel better for you to move your right hand forward a little. It could suit you more to angle your face more toward the floor. Keep the sense of the head hanging. After some time, let your head drop forward to center. Let it hang a little. Rather than lifting the chin to lift the head up, inhale and move the back of your head up and back. Repeat on the opposite side.
2 Sit hugging your knees. First press the chin into the throat and lift the back of the head upward. A Move your shoulders down as well and you will feel the skin on the back of the neck stretch. Now concave the neck by stretching your chin forward towards your forearms. Stay mentally present—consciously make the neck curve in as much as possible—it’s rather like practicing a Cat Pose (page 32) using only your neck, rather than your back. Return to the first stage, tucking the chin in and back while visualizing the neck forming a convex shape. B This neck release can be practiced in Downward Facing Dog Pose (page 162), on all fours, and in Standing or Seated Forward Bends (pages 66, 74, 108, 122, 144, 146).