{"id":393,"date":"2024-02-12T05:43:31","date_gmt":"2024-02-12T05:43:31","guid":{"rendered":"https:\/\/adiyogaashram.com\/blog\/?p=393"},"modified":"2025-04-05T15:48:42","modified_gmt":"2025-04-05T15:48:42","slug":"neck-pose-grivasana","status":"publish","type":"post","link":"https:\/\/adiyogaashram.com\/blog\/yoga\/neck-pose-grivasana\/","title":{"rendered":"Grivasana for Beginners: A Step-by-Step Guide to Safely Practice Neck Pose"},"content":{"rendered":"\n<p>The term &#8220;<strong>Grivasana<\/strong>&#8221; finds its roots in Sanskrit, with &#8220;Griva&#8221; meaning neck. This ancient pose has been practiced for centuries, originating from traditional yogic teachings. It holds cultural significance, evolving as a therapeutic tool for both physical and spiritual well-being. The pose&#8217;s historical journey reflects its importance in maintaining holistic health and vitality in the yogic tradition.<\/p>\n\n\n\n<p><strong>Pose Instructions:<\/strong><\/p>\n\n\n\n<ul>\n<li>Lie flat on the back.<\/li>\n\n\n\n<li>Bend the knees, bringing the heels up to touch the buttocks.<\/li>\n\n\n\n<li>Keep the knees and feet slightly separated.<\/li>\n\n\n\n<li>Place palms on the ground beside the head, level with the temples.<\/li>\n\n\n\n<li>Push down on hands and feet, lifting the trunk with the crown of the head on the floor.<\/li>\n\n\n\n<li>Balance on the head and feet, crossing arms on the chest for the final position.<\/li>\n\n\n\n<li>Hold for a comfortable duration, up to three rounds.<\/li>\n<\/ul>\n\n\n\n<p><strong>Breathing Technique:<\/strong><\/p>\n\n\n\n<ul>\n<li>Inhale deeply at the starting position.<\/li>\n\n\n\n<li>Retain the breath while raising.<\/li>\n\n\n\n<li>In the final position, retain the breath or breathe normally.<\/li>\n\n\n\n<li>Exhale while lowering the trunk.<\/li>\n<\/ul>\n\n\n\n<p><strong>Duration and Awareness:<\/strong><\/p>\n\n\n\n<ul>\n<li>Up to 3 rounds, gradually extending the final position.<\/li>\n\n\n\n<li>Physical awareness of the neck, thyroid gland, or pelvic region.<\/li>\n\n\n\n<li>Spiritual awareness on Vishuddhi or Manipura chakra.<\/li>\n<\/ul>\n\n\n\n<p><strong>Sequence and Contra-indications:<\/strong><\/p>\n\n\n\n<ul>\n<li>Follow with a forward-bending pose like paschimottanasana to stretch neck vertebrae.<\/li>\n\n\n\n<li>Contra-indications: Avoid if having neck conditions, spondylitis, arthritis, slipped disc, high blood pressure, coronary diseases, or abnormal menstrual cycles.<\/li>\n<\/ul>\n\n\n\n<p><strong>Benefits:<\/strong><\/p>\n\n\n\n<p><strong>Grivasana<\/strong> aligns upper vertebrae, strengthens the neck, and tones cervical, dorsal, lumbar, and sacral regions of the spine. Widely used in yoga therapy for gynecological disorders like leucorrhea and certain thyroid problems.<\/p>\n\n\n\n<p>Learn to know more about yoga asana so you can visit the <a href=\"https:\/\/adiyogaashram.com\/\">best yoga school in rishikesh<\/a> and join <a href=\"https:\/\/adiyogaashram.com\/100-hour-yoga-program.php\">100 hour yoga teacher training in rishikesh<\/a> and <a href=\"https:\/\/adiyogaashram.com\/200-hour-yoga-teacher-training-course-in-rishikesh.php\">200 hour yoga teacher training in rishikesh<\/a> and <a href=\"https:\/\/adiyogaashram.com\/300-hour-yoga-teacher-training-course-in-rishikesh.php\">300 hour yoga teacher training in rishikesh<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The term &#8220;Grivasana&#8221; finds its roots in Sanskrit, with &#8220;Griva&#8221; meaning neck. This ancient pose has been practiced for centuries, originating from traditional yogic teachings.<\/p>\n","protected":false},"author":1,"featured_media":695,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Grivasana A Step-by-Step Guide to Safely Practice Neck Pose<\/title>\n<meta name=\"description\" content=\"Grivasana for Beginners: A Step-by-Step Guide and Benefits Neck Poses upper vertebrae, strengthens the neck, and tones cervical.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/adiyogaashram.com\/blog\/yoga\/neck-pose-grivasana\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" 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