YOGA MADE EASY

Your neck needs help

gallery-image MODEL: MANJULA JAIKUMAR
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The neck is a slender column-like structure with a good number of movements—bending, extension, side-bending and rotation. Most people invariably bend the neck down for much of their work. As a result, the posture becomes more kyphotic (excessive outward curvature of the spine), leading to forward head position. This can strain the muscles around the neck leading to a lot of discomfort and pain. Here is a simple remedy to overcome the problem.

METHOD

1. Take a mountaineering rope

2. Ensure the rope is knotted properly and is about a metre in length

3. Knot the rope on to the window bar or special hooks at a height of about three feet

4. Sit cross legged on a pillow with face towards the wall

5. Sit in line with the rope

6. Take the rope behind with the knot to the base of the neck

7. Hold the rope with both hands

8. Flex the knee and keep the feet against the wall

9. Press the feet, gently bend the neck back on the rope

10. Raise the chest up and extend the upper back

11. Remove the hold on the rope and spread both arms sideways

12. Keep a gentle pressure at the feet and bend the neck as much as possible

13. Keep both hands straight

14. Stay for about 15 to 30 seconds

15. Flex the arms and hold the ropes with both hands

16. Come up—sit upright

17. Repeat three times and relax

Caution: Ensure the rope is of mountaineering quality and that the window bars are strong enough to take the weight.

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