Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

5. Basic exercises for the cervical spine, head, and temporomandibular joint5. Basic exercises for the cervical spine, head, and temporomandibular joint 5. Basic exercises for the cervical spine, head, and temporomandibular joint5. Basic exercises for the cervical spine, head, and temporomandibular joint

Hint

This mindful finetuning can be integrated into many

positions and exercises.

Exercise 5.8: Moving the tongue

Aims: general mobilization and relaxation of the jaw

and tongue.

Variation a

1. Sit in an upright position.


2. Keeping your mouth closed or only slightly
   open perform circular and figure-of-eight
   movements with your tongue, about one
   movement per breath; perform the movements
   in both directions.


3. Continue for 5–10 breaths.


4. Relax your tongue in its natural position on the
   mandible, and continue normal breathing.


5. Touch your teeth with the tip of your
   tongue several times, moving your tongue
   along the upper and lower teeth, for 3–5
   breaths.

Variation b

1. Sit in an upright position.


2. With an exhalation stretch your tongue as far
   out and down as possible; hold for 3 breaths;
   continue normal breathing through your nose.


3. Relax the tongue in its natural position on the
   mandible.


4. Perform 2–3 times.

Variation c

1. Sit in an upright position.


2. At the end of an exhalation stretch your rolled
   tongue between your lips (Figure 6.124).


3. Gently inhale through the rolled tongue; the
   flow is so gentle that your tongue does not
   become dry.


4. At the end of inhalation relax your tongue to its
   natural position on the mandible.
   5. If you feel more comfortable take 1–2 normal
   breaths before you repeat the technique.
   6. Perform points 2–5 5–6 times.
   7. To finish stay calm for a few breaths and feel
   the relaxation in your jaw, tongue, ears, and
   upper neck.

Hint

If you cannot roll your tongue perform points 2–7

with your tongue flat between your lips.

Recommendation

Laughing is a very good exercise for the whole face.

Combine it with performing the tongue exercises in

front of a mirror or in a group.

Figure 6.124