Clear the head

A short practice for a tight, heavy head at the end of a screen-filled day, working the neck and shoulders and then giving the eyes a proper rest. Tension headaches often build from the shoulders up, so most of the time here goes into the upper back. Keep everything slow, and stop if any movement sharpens the pain.

12 min · 10 steps · Beginner · best anytime · for headache, eye strain, neck & shoulder tension

0 of 10 done — tick each step as you go

1. 1
   Mountain Poseताडासन45 seconds

   let the jaw and the tongue soften as well as the shoulders

   Asana · wall · avoid with low blood pressure (rise slowly), severe balance issues · how to do it · watch

   
2. 2
   Neck Releasesग्रीवा सञ्चालन6 slow rounds

   very small movements; the neck likes gentleness when the head aches

   Asana · chair · avoid with cervical disc problems or nerve pain radiating into the arm, vertigo or dizziness (never tip the head backwards), recent whiplash or neck surgery, rheumatoid arthritis affecting the cervical spine · how to do it

3. 3
   Shoulder Rotationsस्कन्ध चक्र10 rounds each direction

   Asana · chair · avoid with recent shoulder dislocation or shoulder surgery, acute frozen shoulder pain, recent rib or collarbone fracture · how to do it

4. 4
   Thread the Needleपार्श्व बालासन1 minute each side

   Asana · blanket, block · avoid with recent shoulder or neck injury, cervical disc problems or nerve pain into the arm, late pregnancy (keep the twist shallow and the belly open), knee injury (pad the knees) · how to do it

5. 5
   Extended Puppy Poseउत्तान शिशोसन1 minute

   Asana · blanket, bolster, block · avoid with shoulder impingement or recent shoulder injury, knee injury (pad the knees well or skip), acute neck pain, late pregnancy (the chest drop crowds the belly) · how to do it

6. 6
   Wide-Legged Standing Forward Foldप्रसारित पादोत्तानासन45 seconds

   hands on blocks or a chair seat; come up slowly

   Asana · block, chair · avoid with uncontrolled high blood pressure, glaucoma or recent eye surgery, hamstring tear, acute low back injury · how to do it

7. 7
   Extended Child's Poseबालासन1 minute

   Asana · bolster, blanket, block · avoid with knee injury, late pregnancy · how to do it

8. 8
   Sealing the six gatesषण्मुखी मुद्रा90 seconds

   rest the fingertips lightly; never press on the eyeballs

   Breath · avoid with never press on the eyeballs — with glaucoma, retinal problems or recent eye surgery rest the fingers on the brow bone instead, ear infection or a perforated eardrum, support the elbows: holding the arms up unsupported strains the neck and shoulders, do not add breath retention while the nostrils are closed · how to do it

9. 9
   Humming-bee breathभ्रामरी8 rounds

   a soft hum, felt behind the forehead

   Breath · avoid with ear infection, avoid straining the voice · how to do it · watch

10. 10
    Corpse Poseशवासन2 minutes

    a folded cloth over the eyes if that feels good

    Asana · bolster, blanket · avoid with late pregnancy (lie on the side) · how to do it · watch

    

Source: Ojastha editorial — classical hatha yoga and modern therapeutic yoga practice

Reviewed by hraovvs@gmail.com

Educational yoga and pranayama guidance, not medical advice. If you are pregnant, recovering from surgery or managing a diagnosed condition, check with your clinician and learn these practices with a qualified teacher.