Step 4
Evening Workouts
Video Guide
Picture Guide
PRACTICE
4 Neck Turns
FOCUS
On stretching sensation of the muscles
BENEFITS
Improves blood flow to the brain
Tones the vital nerves, reduces tension and calms the mind
Loosens up the vertebrae in the neck
SAFETY MEASURES
Keep your eyes open throughout.
Be gentle and avoid jerky movements.
Those suffering from cervical spondylitis, avoid posture 1.
Keep your shoulders straight at all times.
Inhale and exhale only through your nostrils.
METHOD
**Sit in Yogame posture.
Drop chin to the chest while exhaling. Come back to the centre with inhalation. Relax.
Drop head behind while inhaling (chin pointing towards the ceiling). Come back to the centre with exhalation. Relax.
Move your left ear towards your left shoulder with inhalation. Come back to the centre with exhalation. Relax.
Move your right ear towards right shoulder with inhalation. Come back to the centre with exhalation. Relax.
This is one set.
DURATION
Beginners practice routine - 3 to 5 sets.
Advance practice routine - 7 to 10 sets.