Sadhguru: Yoga for success - The neck practices.
Both the neurological and the energy systems branch out in a big way,
between the shoulder blades and above.
So keeping the neck region in a good condition is very important.
Within three to four minutes of doing this neck practices,
you will distinctly see that you are much more alert and
the lethargy in the body will be obliterated,
there is a higher level of neuronal regeneration.
Memory and intellectual sharpness also improves.
Here are few guidelines that will set optimal conditions and
greatly enhance your receptivity of the practices.
Please ensure cell phones are either in silent mode or switched off.
It is advisable not to sit for the program with a full stomach or immediately after a meal.
Please sit with your spine comfortably erect, hands uncrossed and palms open.
These conditions will prepare you to be in a heightened state of receptivity and
derive the most benefits from the practices.
These practices are very safe and simple and can be done by anybody.
The practices we will be learning here can be done by anyone, ages seven years and above.
If you wear glasses, while doing the yoga practices please remove them and keep them aside.
Now, we will do a certain set of practices for the neck.
This will help you to relax the stiffened muscles in the neck and shoulder region.
We will look at the first three neck practices now.
Please observe.
Stand with your feet comfortably apart and parallel to each other.
Keep your arms and shoulders loose and relaxed.
Make sure your neck is loose like a rope.
No stiffness of any sort. Eyes closed.
As you exhale, slowly and gently lower your chin to your chest.
This is the starting position.
Now, as you inhale, gently bring your head up and take it back.
As you exhale, bring your head down to your chest.
This is one cycle. You would do this three times.
Now we will see the second neck practice.
As you inhale, slowly and gently turn your head to the right to the extreme point.
As you exhale, bring it back to the center.
Now, as you inhale, slowly and gently turn your head to the left,
to the extreme point that you can turn.
As you exhale, bring it back to the center.
This is one cycle. You would do this three times.
And now we will see the third neck practice.
As you exhale, slowly and gently bring your right ear towards your right shoulder,
to the extreme point you can go.
As you inhale, bring it up.
As you exhale, slowly and gently bring your left ear towards your left shoulder,
to the extreme point you can go.
As you inhale, bring it up.
This is one cycle. You would do this three times.
Now we will do three cycles of the first three neck practices together.
Please stand.
Stand with your feet comfortably apart and parallel to each other.
Keep your arms and shoulders loose and relaxed. Eyes closed.
As you exhale, slowly and gently lower your chin to your chest.
This is the starting position.
Now, as you inhale, gently bring your head up and take it back.
As you exhale, bring your head down to your chest.
Second cycle.
Again, as you inhale bring your head up and back.
As you exhale, bring it down.
Third cycle.
Ensure your shoulders are relaxed. No stiffness of any sort.
Now for the second neck practice, come to the starting position.
Your head should be straight, eyes closed.
As you inhale, slowly and gently turn your head to the right.
As you exhale, bring it back to the center.
Now, as you inhale, slowly and gently turn your head to the left.
As you exhale, bring it back to the center.
Second cycle.
Right side.
Left side.
Third cycle.
Do it slowly.
You can even hold the stretch for a moment and then come back.
Come back to the starting position.
Now we will do the third neck practice.
Again your head is straight, eyes closed.
As you exhale, slowly and gently bring your right ear towards your right shoulder.
As you inhale, bring it up.
As you exhale, slowly and gently bring your left ear towards your left shoulder.
As you inhale, bring it back up.
Second cycle.
Third cycle.
It is in exhalation as you lower the head.
It is in inhalation as you bring it up.
When you are finished please sit comfortably.
Now we will learn the fourth and fifth neck practices.
Again, feet are comfortably apart and parallel to each other.
Eyes closed.
As you exhale, lower your chin to your chest.
This is the starting position.
As you inhale, slowly and gently rotate your head towards your right shoulder.
As you inhale, your head goes back.
As you exhale, it comes down again.
Then switch and rotate in the opposite direction.
This is one cycle. You would do this three times.
And for the fifth and final neck practice.
Rotate your shoulders forward.
As you inhale go up, as you exhale come down.
Do this three times.
Now rotate your shoulders backward.
As you inhale go up, as you exhale come down.
Do this three times.
Now we will do the fourth and fifth neck practices together.
Please stand.
Check to see your feet are parallel to each other.
Eyes closed.
As you exhale, lower your chin to your chest.
This is the starting position.
As you inhale, slowly and gently rotate your head towards your right shoulder.
As you inhale, your head goes back.
As you exhale, it comes down again.
Do a full rotation. Then switch and rotate in the opposite direction.
We will do two more cycles.
Second cycle.
Rotate towards the right shoulder.
Ensure your upper body remains still as you rotate the head.
Switch directions and rotate towards your left shoulder.
Third cycle.
Do it slowly with the breathing.
And now we will do the fifth neck practice together.
Your head is straight. Upper body relaxed. Eyes closed.
Now rotate your shoulders forward.
As you inhale go up, as you exhale come down.
Do this three times.
Now rotate your shoulders backward.
As you inhale go up, as you exhale come down.
Do this three times.
When you are finished, please sit comfortably.
Sadhguru: To be successful in the world, two fundamental qualities are
that you must be able to harness the prowess of your mind and your body.