153
FORWARD NECK STRETCH
Suggested Duration
1-3 minutes
Bene ts
This pose releases tension across the back of the neck.
Risks and Contraindications
Proceed carefully if you have neck issues. Exit the pose if you experience
sharp pain.
Alignment Points
- Begin in easy seated pose (page 118), sitting up with a tall and
straight spine. - Bring your hands behind your head, interlacing the ngers and let-
ting the elbows are out. - Keeping the spine straight, lower the chin toward the chest.
- Let the natural weight of your hands and arms use gravity to pro-
duce the stretch without forcing it.
Modi cations and Other Options
To target the top of the neck and the base of the skull, gently push the
back of your head into your hands.