Part V: Healing the Neck-Relaxing the Mind

Focus: Relaxing the Mind Neck Flexibility Letting go of negative energy-thoughts-emotions and
restoring positive energy-thoughts-emotions through twisting the neck/head with holds after exhale, and
focusing on the restorative postures, chanting, pranayama, and meditation
Yoga Sutra Discussion
I-37 Vitaragavisayam va cittam
Or Meditating upon the life of someone who has mastered similar problems can also be very helpful. This
person can be living or passed away. If living, it can be useful to seek counsel from this wise person.
Who are your mentors? How do they help you?
I-38 Svapnanidra-jnanlambanam va
Or Enquiry into the quality of your dreams and sleep can give you knowledge as to how to solve your
problems. Sleep on it and you will figure out what to do in the morning!
What messages have your dreams been giving you?
How is your sleep? Deep or disturbed?
Or Other solutions also exist that can calm the mind. Carefully enquiry into this before choosing ONE
solution to implement.

Which class had the greatest healing for you?

What solutions will you bring into your daily life?

1. Lying Warm-up Focus on Warming-up and Gently Strengthening/Stretching Upper BackNeck

Dvipda Ptham Two-footed stool Pose Purple Block b/t thighs to stabilize pelvis. Use a green
block under the lower back if lordosis (sway back) is causing back pain
Focus: To gently warm up as well as stretch and strengthen the neck-back. To stretch the hip flexors.

Apnsana: Lower abdominal vital air posture

Focus: Counter pose that relaxes the lower back with hold after exhale to strengthen the core
muscles/stabilize pelvis

Neck Flexors and Rotators The Core Muscles/Stabilizers of the Neck

a. Imagine you are gently pressing on a balloon. b. Do both sides weaker side more times
Hold 6 x 10 T for each a & b
Gentle Chest Opener/Spinal Column Relaxer Vertical Mat

Stay 6-12 Breaths

Try with Nyasam Finger movement

Jathra Parivrtti - Supine Twist Add Hold after Exhale if appropriate
Focus: To mobilize neck rotators muscles

Sun dial arm over head to over side OR Sweep arm across heart to other side

rdhva Prasrta Pdsana: Upward-spread feet Variations

Focus: To stretch neck, upper and lower back/hamstrings safely lying forward bend with neutral
spine

Gentle Chest Opener/Spinal Column Relaxer Horizontal Mat

Stay 6-12 Breaths

2. Seated Twist Neck Warm-ups Modify in Chair

Look on Horizontal following middle finger

with itali/sitkari/ujjayi prnyma (breath through

tongue/teeth with neck movement on inhale; exhale ujjayi through nose
3. Opening Chants and Cakra Meditation Modify in Chair

4. Cakravksana Vinysa 6T Count breath 4-6

Focus: To gently stretch/warm up/strengthen the whole body with focus on the Upper Back

5. Vajrsana

Childs Pose Legs Parallel Belly on Thighs

Focus: To stretch back muscles as counter to back arches

Transition to Standing Skip standing poses for beginner class or for less time

6. Tadsana
Focus: Warming up the whole body while focusing on the upper back, neck, and shoulders

1 T per position Repeat 3 T

Focus is on mobilizing the upper back/neck/shoulders

7. Utthita Trikonsana Parivrtti - Rotated Triangles with Chanting Om (Namo)

and holds after exhales (2-5) Focus is on mobilizing the upper back/neck/shoulders and
relaxing the mind

Modifications: Modify these poses bending the knees/arms or using a chair on each side. Also try
turning the head down, front or up to sky
a.

b.

8. Utkatsana (Full Squat) Counter to Trikonasanas Modified with Head Movement

9. Modified Ardha Masyendrasana Seated Twists

Focus: Stretching the neck rotators and shoulders

10. Seated ttansana with Om on Exhale

11. Vipartakarani with Blocks and Belt - Stay 12 Breaths with Hold after Exhale

12. Chest Opener with Rolled Mat, Bolster, or Purple Block

Focus: Opening/stretching the chest muscles (pectorals)

Apnsana: Lower abdominal vital air posture Counter Pose

avsana

Closing: Modified Nadi odhana Prnyma, Meditation on Mentor, and Chants