The term “Grivasana” finds its roots in Sanskrit, with “Griva” 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’s historical journey reflects its importance in maintaining holistic health and vitality in the yogic tradition.
Pose Instructions:
- Lie flat on the back.
- Bend the knees, bringing the heels up to touch the buttocks.
- Keep the knees and feet slightly separated.
- Place palms on the ground beside the head, level with the temples.
- Push down on hands and feet, lifting the trunk with the crown of the head on the floor.
- Balance on the head and feet, crossing arms on the chest for the final position.
- Hold for a comfortable duration, up to three rounds.
Breathing Technique:
- Inhale deeply at the starting position.
- Retain the breath while raising.
- In the final position, retain the breath or breathe normally.
- Exhale while lowering the trunk.
Duration and Awareness:
- Up to 3 rounds, gradually extending the final position.
- Physical awareness of the neck, thyroid gland, or pelvic region.
- Spiritual awareness on Vishuddhi or Manipura chakra.
Sequence and Contra-indications:
- Follow with a forward-bending pose like paschimottanasana to stretch neck vertebrae.
- Contra-indications: Avoid if having neck conditions, spondylitis, arthritis, slipped disc, high blood pressure, coronary diseases, or abnormal menstrual cycles.
Benefits:
Grivasana 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.
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