The word ‘Griva’ means neck and as the name suggests, Griva Shakti Vikasaka exercise strengthens the neck, prevents the diseases of the tissues in the neck and is a good exercise for ones who suffer from stammering. These are set of three exercises as suggested by Swami Dhirendra Brahmachari in his book on Sukshama Vyayama. So, lets first learn about Griva Shakti Vikasaka 1.
Table of Contents
Starting Posture of Griva Shakti Vikasaka
Keeping your feet together, stand straight.
Exercise/ Technique of Griva Shakti Vikasaka 1
- Relaxing your neck, turn your head with a jerk first towards your right shoulders, then towards your left shoulders.
- Standing erect, jerk your head first forward, then backward. When it goes back it should touch the nape of your neck. When it is forward your chin should touch the sternal notch.
Beginners should practice both the above exercises 10 times with normal breathing.
Exercise/ Technique of Griva Shakti Vikasaka 2
- Keep your chin in and rotate the head from left to right and then right to left alternately.
- Breathe normally.
- Try to make your ear touch your shoulder, taking particular care to avoid raising the shoulder.
Exercise/ Technique of Griva Shakti Vikasaka 3
- Inhale and exhale through the nose (“Bellows effect”) making the veins of your neck stand out.
- Blow out your stomach while inhaling, draw it in while exhaling.
Beginners should practice this exercise 25 times.
Precaution of Griva Shakti Vikasaka
Practitioner with the following conditions should be careful:
- Vertigo
- Cervical Spondylitis
- Frozen Shoulders
Benefits of Griva Shakti Vikasaka
- This triple exercise strengthens the neck and beautifies it.
- Diseases peculiar to the throat, such as tonsillitis, laryngitis, pharyngitis etc. can be checked.
- The voice becomes resonant and speech defects such as lisping and stammering are completely removed.
- With perseverance, this exercise, in conjunction with a couple of others, yields marvelous results in cases of dumbness.
- Singers will derive great benefit from it. Alongwith, singers can also practice uchharana tatha vishudhi chakra shuddhi
One can also do subtle moments for this neck exercise.
Griva Shakti vikasha
Sure, Mr. Pramod, one can do 3 movements of the neck – forward and backward, right and left, and clockwise and anti-clockwise rotation. Just keep the precautions in considerations as well. Thanks.