🔥Warm-Up
Beginner
3-5 min

Greeva Sanchalan

Neck Mobility Warm-Up Part 4

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Relieves neck and shoulder stiffness

Improves cervical spine mobility

Reduces screen fatigue and supports posture

About This Pose

Greeva Sanchalan is a systematic neck mobility sequence that addresses the cervical spine through all planes of movement. Essential for anyone who works at a computer, uses a phone frequently, or experiences tension headaches. This practice releases the muscles of the neck, improves blood flow to the brain, and can reduce the frequency of tension headaches when practiced regularly.

Step-by-Step Guide

Follow these steps to practice Greeva Sanchalan safely

  1. 1

    Sit in Sukhasana or stand in Tadasana

  2. 2

    Forward and backward neck bends, 5 each, moving slowly

  3. 3

    Left-right neck tilts (ear toward shoulder), 5 each side

  4. 4

    Neck rotations, 5 full circles each direction

  5. 5

    Hold each end position for 3-5 breaths

  6. 6

    Keep shoulders relaxed throughout

Who Should Avoid This Pose

  • Cervical spondylosis (reduce range)
  • Vertigo or inner ear conditions
  • Recent neck injury

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Beginner

Sukshma Vyayam

Upper Body Joint Mobility Part 3

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Beginner

Balasana

Child's Pose

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Advanced

Sirsasana

Headstand Pose

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