Seated Chin Lift
Chin Lift
About This Pose
Seated Chin Lift gently extends the front of the neck and throat, counteracting the forward head posture common in modern life. This therapeutic movement opens the throat chakra area while stretching the muscles along the front of the neck. The controlled extension helps improve neck mobility and can relieve tension headaches originating from neck stiffness. When practiced mindfully, this pose also encourages deeper breathing by opening the airways and expanding the chest.
Step-by-Step Instructions
- 1
Sit with spine tall and shoulders relaxed
- 2
Inhale and lengthen through the crown
- 3
Slowly lift chin toward ceiling
- 4
Keep the back of neck long
- 5
Avoid compressing the cervical spine
- 6
Hold briefly and return to neutral
Alignment Cues
- Lift chin gently without compressing neck
- Keep shoulders relaxed
- Lengthen front of throat
- Maintain stable seated base
Benefits
- Counteracts forward head posture
- Opens throat and front of neck
- Improves breathing capacity
- Relieves tension headaches
- Stretches anterior neck muscles
- Enhances cervical mobility
Modifications
- Limit lift depth
Variations
- Neck mobility flow
Cautions & Contraindications
Cautions
- Avoid compressing the neck
Avoid this pose if you have:
- Cervical spine issues
Quick Facts
Primary Focus
neckSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
