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GREEVA SANCHALANA
BSY
RSY
Stage 1
Stage 2
Practice 17: Greeva Sanchalana (neck movements) Stage I: Sit in the base position or a cross-legged pose with
the hands resting on the knees in jnana or chin mudra. Close the eyes. Slowly move the head forward and try to touch the chin to the chest. Move the head as far back as comfortable. Do not strain. Try to feel the stretch of the muscles in the front and back of the neck, and the loosening of the vertebrae in the neck.
Practise 10 times. Breathing: Inhale on the backward movement.
Exhale on the forward movement. Stage 2: Remain in the same position, keeping the eyes closed.
Face directly forward. Relax the shoulders. Slowly move the head to the right and try to touch the right ear to the right shoulder without turning the head or raising the shoulders. Move the head to the left side and try to touch the left ear to the left shoulder. This is one round. Do not strain; touching the shoulder is not necessary. Practise 10 rounds.
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