Exercises from Neck and Shoulder Class Number Three

Head Hang 

Lift the base of the skull as high as it can go and then drop the chin toward the chest

Cervical Spine Roll

Picture a dowel running from ear to ear. Tuck and untuck the chin, rotating around dowel

Nodding the Head

Place seven fingers along cervical vertebrae.

Tuck and untuck the chin, focusing the stretch and movement at a different finger each

time, beginning at C1 and moving down to C7

Side Traction with Head Nodding

Lift the base of the skull as high as it can go and then drop R ear to same shoulder.

Gently lift L jaw line with R hand as you walk L fingers away to L on floor.

Tuck and untuck the chin, focusing the stretch at C1 and then moving down to C7

Baddha Ko Somatics

Pelvic rocking–Inhale lift belly, drop tail into ground.  Exhale lift tail, drop belly into ground.

Add cervical rocking–Inhale lift chin, arch neck spine away from ground.  Exhale drop chin to notch between collar bones and drop neck spine into ground.

Add elbows behind ears

Add Baddha konasana knees opening and closing

Hands out in a T open twist when knees drop to floor, close backs of hands to side legs when knees draw together

Arms and knees and pelvic rocking together