Kantha Sanchalan Yoga:

Greeva means neck and sanchalana means movement. Neck movements are one of the most basic exercises in the yoga. It can be performed at any time during the day, evening, or even at night. You can do these movements on the bed, on your office chair, in the park, or anywhere else. It will be good, if you can do these by sitting in the vajrasana.

Kantha Sanchalan Yoga Steps:

• Forward & Backward Flexion: Sit relax in the shoelace position or cross legged position with the hands resting on the knees and spine straight. Close your eyes. Slowly move the head forward and try to touch the chest with your chin. Move the head as far back as possible and comfortable. Do not strain. Try to feel the stretch of the muscles of the neck. You have to inhale on the backward movement, and exhale on the forward movement.
• Lateral Flexion Sit relax in the cross legged position with the hands resting on the knees and spine straight. Close your eyes. Relax the shoulders, and slowly move the head to the right, and try to touch the right ear to the right shoulder without raising the shoulders. Now move the head to the left and try to touch the left shoulder with your left ear. Do not strain. Touching the shoulder is not necessary, just focus on the movement and feel the stretch in the neck muscles. You have to inhale on the upward movement, and exhale on the downward movement.
• Sit relax in the cross legged position with the hands resting on the knees and spine straight. Close your eyes. Gently turn the head to the right in a way that the chin is in line with the shoulder. Then move the head to the left as far possible. Do not strain and feel the movement of neck. You have to inhale while turning to the left or right, and exhale while turning to the front.
• Right & Left Lateral Rotation Sit relax in the cross legged position with the hands resting on the knees and spine straight. Close your eyes. Slowly rotate the head downward, to the right, backward and then to the left side in a relaxed circular movement. Feel the circular movement.

You have to inhale as the heads move up and exhale as it moves down. This asana can give you dizziness.