PRACTICE 

Stage - I (Forward - Backward) 

• Slowly move the head forward while exhaling and try to touch the chin to chest.

• Then move the head as far back as comfortable with inhalation.

• Feel the stretch of the muscles in front and back of the neck during the extreme position of bending.

• Repeat 10 rounds.

Stage - I I (Right and Left bend)                                                                    

• Exhaling, slowly bend the head to the right, bring the ear as close as possible  to the shoulder without turning the head or lifting the shoulder.

• Inhaling, bring the head back to normal position.

• Then exhale and bend it to the left side in the same fashion.

• Inhale and come back to normal position.

• This is one round, repeat 10 rounds

Stage - I I I (Right and Left)

• Keep the head upright with eyes closed.

• Gently turn the head to the right while exhaling so that the chin is in line with the shoulder.

• Then slowly inhale and come back to normal position.

• Slowly exhale and turn the head to the left in the same fashion.

• Come back to normal position.

• This is one round, Repeat 10 rounds.

Note (For all the three Stages)

• Move the head as far as possible. Do not over strain.

• Keep the shoulders relaxed and steady.

• Feel the release of tension in the neck muscles and the shoulder muscles.

• Elderly people should not go to extreme positions.

• Person with cervical spondylitis should avoid during acute pain.

• If you have pain at any stage, stop in that position for a while. As you bring your complete awareness to the area of pain, start breathing consciously and deeply and then continue the movement.

• It can be practiced standing in Tadasana or sitting in a chair, or in Vajrasana.

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