Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

5. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint


6. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint


7. Perform points 2 and 3 3–5 times, then rest for
   a few breaths.

Refined work

1. Lie on your back with your abdomen and lumbar
   area relaxed, your shoulders relaxed and your head
   resting comfortably; use a pillow if necessary.


2. With an exhalation raise your head as far as
   comfortably possible (Figure 6.107).


3. Hold the position with the inhalation.


4. With the next exhalation gently turn your head
   to the right, then to the left, then to the center,
   keeping your vertex in the center (Figure 6.108).


5. With the next inhalation bring your head down,
   gently lengthen your cervical spine, and relax for
   1–2 breaths.
   6. Perform points 2–5 3–5 times.
   7. Relax with your head in the center for a few
   breaths.

Exercise 5.2: Long neck

Aim: keeping the cervical spine long against gravity.

1. Sit straight on the floor or on a chair; put a
   book or a small bag filled with flour or rice or
   another suitable item on the crown of your
   head (Figure 6.109).


2. Feel the lifting and lengthening when you inhale,
   as if you are lifting the item on your head higher;
   maintain this lifting during exhalation.

Figure 6.107

Figure 6.108 Figure 6.109