Basic exercises for tension release

Exercises: Side twist neck and Side bend
Training type: Flexibility Training
Element: Air
Chakra: Throat Chakra Exercises
Subtle body: Mental Body

Requirements

Side twist neck and Side bend are two standing exercises for the upper body. They are simple and easy to do.

Outcome physical

These two activities release tension in the neck and chest area. They are helpful, and you will feel the relief of unease and tension quickly after a few times of doing the exercises.

Outcome spiritual

These two exercises clear up your mental body on a spiritual level by focusing on posture and tension relief. The mental body is part of your aura, where you generate your thoughts. If you release tension in the body, you can think more clearly because the focus is away from the physical unease. They are also part of the number one throat chakra exercises.

Best ways to do

Beginner Circuit: Alternate 15-30 seconds of Side twist neck and Side bend for 3 circuits.

Flexibility Circuit: Alternate 15-30 seconds of each activity with other flexibility exercises such as Spine stretch, Neck stretch, Arm and head rotation, and Head and arm stretch.

Flexibility/Relaxation Circuit: Alternate 15-30 seconds of these two exercises with relaxation exercises, such as Awakening, Listening to self, Taking in, and Going deep inside. 

Guidance

1. Side twist neck

Stand with your legs 3 feet apart. Stretch your arms to the sides at shoulder height—slowly lower one arm to the opposite foot. Twist your head and lookup. Feel the stretch in your neck. Breathe through the nostrils.

Keypoints:

• Look-up
• Tuck the pelvis in
• Bend the knees slightly

2. Side bend

Stand with your legs 3 feet apart. Take your arms up on the sides
of your body. Slowly stretch one arm up and the other down towards your knee and look up. Hold this position. Feel the stretch in your neck. Breathe through the nostrils.

Keypoints:

• Make a long neck
• Bring the shoulder down
• Bend the knees slightly