Easy yoga exercises for anyone

Yoga has three levels: beginner, intermediate and expert. Anyone who is looking for some basic mind and body relaxation techniques can start from the beginner level. There are plenty of beginner level asanas to start with, however it will be advisable to start from a very basic level. Before going any further, kindly remember that there is a breathing pattern in Yoga, and one has to watch their breath in order to take control of the mind and body.

Greeva Sanchalan (Neck Movement)

The movement of the neck is known as ‘Greeva Sanchalan’ in Sanskrit. It is a basic exercise to end neck problems. There are different variations of this asana. For all these asanas, sit down, relax, keep your back straight, palms on your knees, and close your eyes.

Variation 1.

Move your neck to the right, then forward, then left without moving your shoulder. You have to inhale when you move your neck to the right or left, and exhale when you move forward. You have to do it slowly to feel the movement of the neck and stretch the muscles.

Variation 2.

Move your neck up and then down. Try to touch your chin to your chest when you lower your neck. You have to inhale when you move your neck up and exhale when you move it down. Go slowly to feel the stretch in your neck muscles.

Variation 3.

Slowly move your head in a circular motion. First move your head from right to left in a circular motion, and then move in an opposite circular direction. You have to inhale as you move your neck up and exhale as you move your neck down. Feel the circular movement of the neck and make an imaginary circle from your head.

Variation 4.

Move your neck over the right shoulder so that your ear touches the shoulder without moving your shoulder. Shoulders must be firm. This might not be easy for some people and they may feel a little tension in the neck, in that case, return to the original position without additional tension in the neck. Do the same process for the left shoulder. You have to inhale when going down and exhale when going up.

Remember, the breathing pattern is very important to get the maximum benefit from neck movement exercises. Also, you have to do these movements slowly to feel the movement of the neck.

However, do not do these asanas in case you are suffering from any kind of neck pain.