Griva Sanchalana is an Indian translation for Neck Movement asana. This asana has four variations. You can learn this asana as below:

Variation I:

Routine:

• Keep your spinal chord and neck straight.
• Close your eyes and keep both the palms on your knees.
• Concentrate on your neck.
• Now inhale deep and move your neck backward as much as you can but do not strain.
• Remain in the same position for 2-3 seconds and feel the tensioning in the muscle.
• Now move the neck downward and try to touch the collarbone with your chin.
• Exhale completely while bringing the neck downward.
• This is the first cycle of the exercise.
• Repeat this exercise for 10-15 times.

Breathing Pattern:

• Inhale while moving the neck backward.
• Exhale while moving the neck downward.

Consciousness:

• On tensioning of neck muscle.
• Breathing

Contraindications:

• Migraine.
• Spondylitis.

Variation II:

Routine:

• Remain in the same pose.
• Relax and keep your eyes closed.
• Place both the palms at your knees.
• Now concentrate on your neck.
• Exhaling out bend your neck towards the left shoulder.
• Inhaling get back in the original position.
• Exhaling out bend your neck towards the right shoulder.

• Try to touch the right or left shoulders with the ears without raising the shoulders, only if possible.

• This is the first cycle.
• Repeat this exercise ten times.

Breathing Pattern:

• Inhale while coming to the center.
• Exhale while bending the neck in left and right direction.

Consciousness:

• On the breathing.
• Mental counting.
• The stretching sensation of the side neck muscles.

Variation III:

Routine:

• Remain in the Sukhasana pose.
• Relax and focus at your shoulder and the neck.
• Place both the hands at your knees.
• Keep your eyes closed and inhale easy.

• Exhale and gently turn the head to the right so that the chin is in line with the shoulder.

• Inhale and get back in the original position.

• Feel the tension release in the neck muscles and the loosening of the neck joints.

• Exhale and slowly turn the head to the left as far as possible.
• Inhale and get back in the original position.
• This is the first cycle.
• Repeat this ten times on each side.
• Never exert any pressure at your neck.

Breathing Pattern:

• Inhale while turning to the front.
• Exhale while turning to the side.

Variation IV:

Routine:

• Remain in the Sukhasana pose.
• Mentally get ready for this final practice.

• Here we have to rotate around the neck rhythmically and effortlessly.

• Relax and inhale deep.
• Exhale and bend your neck forward.
• Allow the chin to touch your collarbone.

• Now inhale and rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement.

• Realize the strain at the right side of the neck.
• If possible allow the ears to touch the shoulder.
• This is the first cycle of the exercise.
• Do this ten times clockwise in both the direction.
• Keep your eyes closed when the exercise is over.
• Concentrate on your neck and feel the stretching sensation.
• Now you may open your eyes after a while.

Breathing Pattern:

• Inhale while turning to the front and back.
• Exhale while turning to the side.

Contraindications:

• Old aged persons.

• Person suffering from high or low blood pressure, migraine and cervical spondylitis.

• Immediately stop the exercise if you feel dizzy.
• Keep your eyes closed and recline in the Shavasana pose.
• Only when you feel better, proceed further.

Overall Benefits:

Our mind gets all the information from every part of body through the nerves, all of which passes via the neck. Sometimes the neck muscles gets stiff due to bad physical or mental health. This stiffness also affects the blood flow and the various information passing through the nerves.

• The neck becomes flexible.
• The neck muscles become strong.

• Blood circulation becomes normal in the veins and nerves that help the mind to get the proper information.

• Useful for those who work in the bended position for long hours.

• Salutary effect on computer operators and long duration drivers.

• Removes the unnecessary fats on the shoulder and provide an attractive shape to the neck.