Neck Rolls (Jalandhara Bandha)
Pose Overview
| Common Name | Neck Rolls |
| Traditional Sanskrit Name | Jalandhara Bandha |
| Sanskrit Name Pronunciation | juh-luhn-DAHR-uh BUN-dah |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Tip of the nose |
Neck Rolls, also known as "Jalandhara Bandha," is a gentle yoga pose that can help to improve mobility and relieve tension in the neck and shoulders. This pose is often used as a warm-up before more intense yoga poses, as it helps to prepare the body for deeper stretches and movements.
Benefits of Neck Rolls
Improves mobility in the neck and shoulders Relieves tension in the neck and shoulders Calms the mind and helps to reduce stress
How to Enter Neck Rolls
Begin by sitting comfortably on the floor with your legs crossed or in a seated position on a chair or yoga block. Bring your right hand to your right knee, and your left hand to your left knee. Slowly drop your chin towards your chest, and then gently roll your head around to the right. Take a deep breath in, and then exhale as you continue to roll your head around to the left. Repeat this movement several times, moving slowly and smoothly.
How to Exit Neck Rolls
To exit the pose, simply stop the rolling movement and bring your head back to a neutral position. Take a deep breath in and release any tension in your body.
Common Neck Rolls Modifications & Variations
To make this pose more challenging, you can try lifting your arms up to the sky as you perform the neck rolls. You can also add a slight tilt to your head as you roll, to target different areas of the neck.
Common Mistakes with Neck Rolls
It's important to remember to move slowly and smoothly, and to avoid jerking or pulling your head. Avoid tensing your shoulders or jaw as you perform the pose.
Safety Guidance
If you have any neck injuries or conditions, please consult with your doctor or a qualified yoga teacher before practicing this pose. Be sure to move slowly and smoothly to avoid any strain or injury.
