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Breathing: Inhale on the upward movement.
Exhale on the downward movement. Awareness: On the breath, counting, and the stretching sen
sation of the muscles in the sides of the neck.
BSY
BSY
Stage 3
Stage 4
Stage 3: Remain in the base position.
Keep the head upright and the eyes closed. Gently turn the head to the right so that the chin is in line with the shoulder. Feel the release of tension in the neck muscles and the loosening of the neck joints. Slowly turn the head to the left as far as is comfortable. Do not strain.
Practise 10 times on each side. Breathing: Inhale while turning to the front.
Exhale while turning to the side. Stage 4: Remain in the same position with the eyes closed.
Slowly rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement. Feel the shifting stretch around the neck and the loosening up of the joints and muscles of the neck. Practise 10 times clockwise and then 10 times anticlockwise. Do not strain.
