Neck stretching
Neck stretching is one of the most common yoga postures. We practice this pose many times in a day without knowing that we are doing yoga. Neck pain is one of the most popular issues in the world. You can find at least one person in every Indian house who is suffering from this problem. Though it isn’t a serious issue, it doesn’t mean you have to live with it. You can cure this by performing very simple postures. This yoga can be performed any time of the day. There isn’t any special time recommended for this yoga. This will cure your neck stiffness. It is a great practice to cure the spasm of your neck and shoulders. You can release the tension of your neck by performing very simple yoga anytime and anywhere. This could be one of the easiest and safest yoga practices. This is a basic exercise that is important to improve your neck, chest, and shoulder flexibility. The neck spasm can even give you backache and headache. This is one of the most underrated yoga practices because its benefits are unlimited. It can cure major problems and release the tension of your neck. A strong neck can help prevent problems related to your shoulder, chest, neck, arms, and back. The reason behind the stiffness in your neck could be as follows:

• Sitting at the same place for long hours.
• Lying on the bed for more than 10 hours.
• Working on the computer system may also cause neck stiffness if the posture is wrong or it’s been too long.
• Studying too much and looking down at your books continuously.
• Stress is another important factor for neck pain and stiffness.
• Pregnancy could also be the reason for stiffness.

There are various poses in neck stretching. you can perform as many as you want. These postures are highly recommended during pregnancy as this problem can be seen more often in pregnant women.
Neck stretching exercises are useful for warming up your neck and relaxing your neck, head, and face. You may also find that neck stretches can relieve the mental tension or stress that you may be experiencing.
You can perform neck stretches in a seated pose, such as Easy Pose or Lotus Pose. You can also perform neck stretches in a standing pose, such as Mountain Pose, or while sitting in a chair.
As you perform neck stretches, you should focus on sending your breath to the muscles in your neck that you want to relax. By focusing on your breath while stretching your neck, you can also help improve your awareness of your breathing as you practice yoga.
You should never feel any strain when stretching your neck. Make sure you only move your head to a position where you feel a comfortable stretch. You should also keep your jaw and shoulders relaxed throughout the exercise.
Benefits:

• Neck stretching is the most commonly practiced for improving your neck flexibility: This is a great posture for improving your neck flexibility. It will strengthen your neck and increase mobility of your neck. this exercise focuses on strengthening and flexing your neck.
• It helps in releasing tension: This is a great exercise to release tension from your neck, shoulder, and back.
• It prevents cervical: The posture will prevent you from cervical. This will improve flexibility and strengthen your neck and you can avoid problems like cervical or spasm.
• It strengthens your arms and shoulders: This is a great posture to strengthen your arms and shoulders. You can treat spasms and neck and shoulder pain by practicing this exercise.
• To strengthen your spine: This pose will strengthen your spine. It will improve the flexibility of your spinal cord. The reduces the spasm in your spinal and treats your spinal cord. This Is a great exercise to build up a strong and healthy spinal cord.
• Help to cure headache: This pose will help you in preventing and curing your headache. This posture will enhance blood circulation and flexibility which will help you to cure your headache.
• This posture will distress you: This is a great pose to distress you. It will release your stress. This pose will lift your mood.
• Increase blood circulation: This posture will increase blood circulation in your neck area.
• Eliminate obesity: This pose will help you to eliminate fat around your neck and shoulder. It will reduce fat and make you look slimmer. This is a great exercise for your fat loss. You can see results within 10 days.

Technique:
Pose 1: forward and backward tilt:

• Sit on a chair or the floor.
• Keep your back straight. Do not bend yourself.
• Keep your head at the center. Your head and body must be straight and at the center.
• Bend your head downward in the direction of your foot. You have to just bend your head. don’t bend your whole body or any other part of the head. Stay for 10-15 seconds in the same position. You will feel a gentle stretch on your back.
• Get back to your initial position and relax.
• Now, bend your head in the upward direction, towards the ceiling. Do not bend your body or stress your neck. you will feel a gentle stretch in your neck. Hold for the next 15-20 seconds.
• Relax yourself by getting back to the initial position.
• Repeat this pose at least 5 times in both directions.
• Don’t hold your breath. Breath naturally.

Pose 2: Side tilt:

• Sit on a chair or the floor.
• Keep your posture straight. Don’t bend your neck, spine, or shoulder.
• look at the left side without moving any other part of your body. you will feel a gentle stretch on the right side of your neck.
• Hold the pose for 15 -20 seconds.
• Relax and get back to the initial position.
• Now, look at the right side. Keep your body straight. you have to just move your head.
• Hold the pose for 15-20 seconds.
• Get back to the initial position.
• Repeat both sides at least 5 times.
• Don’t hold your breathing. Exhale and inhale normally.

Pose 3: side rotation:

• Sit on a chair or the floor.
• Keep your body and head straight.
• Keep your head squarely over your shoulder like a tortoise.
• Don’t move your shoulder upward. Keep your body and shoulder straight.
• Rotate your head towards your right and hold the pose until you feel a gentle stretch on your neck and shoulder.
• Get back to the initial position and relax.
• Follow the same procedure for the left side.
• Hold the pose and relax back.
• Complete the exercise with one complete rotation.
• Repeat it at least 10 times to release tension or spasms.
• Do not hold your breath. Inhale and exhale properly.
• Follow the steps gently.

Precaution:

• Keep your body posture straight during this pose to avoid any kind of injury.
• Consult the doctor if an individual is suffering from any kind of neck injury.
• Take necessary precautions if you are suffering from a shoulder injury.
• Do not speed up the process as it may cause some serious issues. Complete this exercise patiently.
• Don’t practice this exercise if you have any kind of medical issue around your neck, shoulder, arms, and back area.
• If you are suffering from spinal cord disorder, it is highly recommended to consult your doctor first as it stretches your spinal cord. You may end up injuring yourself.

Props and modification:

• You can sit on a chair if you can’t sit on the floor.
• You can use a wall or chair to keep your posture straight.
• While practicing side tilt you can modify it by adding downward-looking on both left and right sides. you need to follow the steps as above and while holding sideways you can look downward also, you might feel a gentle stretch on your opposite side of the neck and back. Modify this along with the above yoga practice. it will enhance your flexibility and cure stiffness.
• You can use your hands to give your neck a little more stretch during pose 1 and pose 2.