What are the benefits of neck rotation yoga?

Before formally practicing yoga postures, start with 5 to 10 minutes of basic warm-up exercises. This will effectively improve blood circulation in the extremities, making the body and joints more flexible and elastic. As a result, the body can effortlessly perform various yoga postures and reduce the risk of injury.

Neck Rotations

Benefits:

Relieves stiffness and reduces neck pain, preventing cervical issues.

Prepares the neck for yoga practice, minimizing the risk of neck injuries during postures.

Steps:

Sit on a mat with a straight back, bend your left knee and place your left foot on the inside of your right thigh. Place your right foot on the ground outside your left calf. Support both knees with your hands and lower your head, bringing your chin close to your chest, stretching the muscles at the back of your neck.

Slowly raise your head while inhaling, tilt it back as much as possible, look at the ceiling, and stretch the muscles at the front of your neck.

Exhale and slowly return your head to the center. Inhale and tilt your head towards the left side of your body, stretching the right side of your neck.

Exhale and return your head to the center, then slowly tilt it towards the right side, stretching the left side of your neck.

Tips:

Keep your upper body still while rotating your neck left and right.

Maintain slow breathing and connect the four points of front, back, left, and right to complete one clockwise rotation of the head and neck.

Return your head to the center, then rotate it in a steady and slow counterclockwise direction.

Keep your shoulders still and turn your head 90 degrees to the left, looking towards your left shoulder.

Return your head to the center and turn it 90 degrees to the right, looking towards your right shoulder, holding for 10 seconds.

After completing one set of movements, move your neck to relax it before doing the exercise again.

Tips:

Maintain a steady and even pace while rotating your neck. Avoid excessive amplitude or forceful movements to prevent neck injuries.