How to Execute the Neck Roll in Yoga
People are apt to experience tension in their necks, shoulders and upper backs, particularly if they are hacking away on a keyboard all day long. You can employ the yoga neck roll to liberate that tension and you can do it while sitting at your desk.
1
Sitting on the floor or in your office chair, close your eyes, inhale deeply and then exhale.
2
Relax your face. Pull your shoulders down from your ears, lengthening your neck in the process. Close your eyes.
3
Lower your right ear to your right shoulder. Do not lift up your shoulder to meet your ear. Hold this position for as long as is comfortable for you, remembering to breathe deeply. Feel the stretch in your neck on the left side.
4
Return your head to center.
5
Lower your left ear to your left shoulder. Again, do not lift your shoulder up to meet your ear. Hold. Breathe. Relax. Return to center.
6
Lower your chin towards your chest. Feel the stretch in the back of your neck. Breathe. Keep your eyes closed and your face relaxed. Hold. Return to the starting position.
7
Tilt your head backwards. If your eyes were open, you would be looking at the ceiling. You’ll feel the pull in the front of your neck and in the back. Hold. Return to starting position, always remembering to breathe deeply.
8
Rotate your head clockwise. Dip your chin to your chest and then roll your head to the right in a full circle, going slowly. You may hear some crunches (calcium deposits). When you have made a full circle, repeat the process to the left, remembering to breathe while you execute the move. Keep your face relaxed and your eyes closed.
Tips & Warnings
Do this whenever you need to de-kink. Do it as many times as you wish.
If you are executing the neck roll while sitting on the floor, sit in a crossed-leg position or in the half- or full lotus position. Place the tops of your hands against your knees, palms facing up.
http://www.ehow.com/how_4466047_execute-neck-roll-yoga.html
People are apt to experience tension in their necks, shoulders and upper backs, particularly if they are hacking away on a keyboard all day long. You can employ the yoga neck roll to liberate that tension and you can do it while sitting at your desk.
1
Sitting on the floor or in your office chair, close your eyes, inhale deeply and then exhale.
2
Relax your face. Pull your shoulders down from your ears, lengthening your neck in the process. Close your eyes.
3
Lower your right ear to your right shoulder. Do not lift up your shoulder to meet your ear. Hold this position for as long as is comfortable for you, remembering to breathe deeply. Feel the stretch in your neck on the left side.
4
Return your head to center.
5
Lower your left ear to your left shoulder. Again, do not lift your shoulder up to meet your ear. Hold. Breathe. Relax. Return to center.
6
Lower your chin towards your chest. Feel the stretch in the back of your neck. Breathe. Keep your eyes closed and your face relaxed. Hold. Return to the starting position.
7
Tilt your head backwards. If your eyes were open, you would be looking at the ceiling. You’ll feel the pull in the front of your neck and in the back. Hold. Return to starting position, always remembering to breathe deeply.
8
Rotate your head clockwise. Dip your chin to your chest and then roll your head to the right in a full circle, going slowly. You may hear some crunches (calcium deposits). When you have made a full circle, repeat the process to the left, remembering to breathe while you execute the move. Keep your face relaxed and your eyes closed.
Tips & Warnings
Do this whenever you need to de-kink. Do it as many times as you wish.
If you are executing the neck roll while sitting on the floor, sit in a crossed-leg position or in the half- or full lotus position. Place the tops of your hands against your knees, palms facing up.
http://www.ehow.com/how_4466047_execute-neck-roll-yoga.html
