Yoga aasans that you need to do every single day- Part 1


Yoga has helped me immensely, in the past 1 year since I’ve been practising, my shoulder and neck pain has been cured, my posture has improved and yoga has helped me become a calmer person overall.

Incorporating yoga in our daily lives can be seamless because I believe it answers to our body and minds inherent way of functioning and gets our body in the rhythm it’s supposed to be in.

I have decided to write weekly articles under the guidance of my yoga instructor Mr Ravi. My aim would be to introduce you to 3 yoga asanas every week. To begin with they won’t take more than 2-5 mins of your time, gradually we can keep adding on to the routine.

In this week’s article, I emphasise the importance of neck exercises, I’m sure we all know them but we don’t bother to practice them every day as we should.


Basic stretching: Consists of 6 exercises


Have you ever felt the need to stretch when you wake up in the morning? That’s your body’s way of telling you to release the tension of the previous day and gear up for the day ahead. Given our sedentary lifestyle and jobs that require us to sit on a desk for hours, we need these exercises to avoid neck and back pain and more serious illnesses like spondylitis and sciatica.

These exercises are simple to do and don’t require any equipment so you can practice these even while you travel. Just make sure you do them regularly.

3 of the 6 basic stretches

These will help you align your neck and posture for the rest of the routine that we’ll start learning by week 3/4. (We’ll learn the remaining 3 stretches in next weeks blog)

Note: All of the following neck exercises to be done standing up straight. With proper breathing and controlled movements.

Up and down movement:



Stand up straight, make sure your back is not a

rched or hunched.

Start by slowly breathing in and simultaneously looking up towards the celling while stretching your neck. Breathe out and simultaneously turn your neck downwards (try touching your chin to your chest) and feel the stretch on your back, repeat the whole sequence 5 times each.


Side to side




Maintain your posture and breathe regularly while moving your head from one shoulder to another, feel the stretch on your neck.


Circular neck rotations:




10 clockwise rotation followed by 10 anti- clockwise rotations. Do these slowly and feel your neck muscles stretch while doing these. Keep your breathing regular.


Start by doing these as soon as you wake up, they shouldn’t take more than 2 mins of your time, we will keep adding to these on a weekly basis.





Do write in and let me know if you found this blog useful. Do keep in mind, its always best to practice yoga first thing in the morning and under the guidance of a professional. Mr Ravi who I’ve been training under for the past year is a fantastic teacher, his contact details are mentioned below.

Mr Ravi ( fitness and yoga instructor) – 9212565197



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