- MATSYASANA (FISH POSE):
It is performed as a counterpose as it provides reverse stretch to the neck. It stimulates the thorax, spine, expands the rib cage and lung capacity.
Lie down with your hand resting next to your body. Fold your legs in padmasana, if you are not able to fold then you can keep your legs straight on the floor. Bend your hand and lift your back, chest, head, and neck off the mat. Give a deep stretch to your neck by bending it on the mat.
Try and stay in this posture for a few deep breaths. Pillow can also be used for cushioning.
- MARJARIASANA (CAT-COW STRETCH):
It helps to release stress and improves the coordination of the body. It is formed by the combination of two asanas (Marjariasana+Bitilasana). It helps to increase emotional balance, stimulates the regions of the abdomen and kidney and adrenal glands. It also works on the throat chakra.
Start with a table pose by placing palms and knees on the floor. Look straight and maintain a neutral spine. Arch your back with the next inhalation and stretch your neck in the upward position. Drop your head while exhaling and bring your chin closer to the chest. Repeat this by stretching your neck and binging chin close to the chest. Head and shoulders should be relaxed and the movement should be natural.
Practice of breathing exercises like Kapalbhati, Bhastrika, Pranayama helps to regulate balance and thyroid gland.