SeatedBeginner
Seated Neck Extension
Neck Extension Stretch
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About This Pose
Seated Neck Extension is a gentle backward movement that opens the throat and front of the neck while counteracting chronic forward head posture. This pose stretches the anterior neck muscles and stimulates the throat chakra area. The controlled extension improves cervical mobility and can enhance breathing by opening the airway. Regular practice maintains healthy neck range of motion and counteracts the effects of looking down at devices.
Step-by-Step Instructions
- 1
Sit tall with shoulders relaxed
- 2
Lengthen through spine first
- 3
Slowly lift chin toward ceiling
- 4
Keep back of neck long
- 5
Avoid compressing cervical spine
- 6
Hold briefly and return to neutral
Alignment Cues
- Lift chin gently upward
- Keep back of neck long
- Avoid compressing cervical spine
- Move slowly with breath
Benefits
- Opens throat and front of neck
- Counteracts forward head posture
- Stretches anterior neck muscles
- Improves cervical extension
- Enhances breathing capacity
- Maintains neck mobility
Modifications
- Keep gaze forward
Variations
- Mild neck lift
Cautions & Contraindications
Cautions
- Avoid compressing neck
Avoid this pose if you have:
- Cervical spine issues
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
15 seconds
Tags
seatedneckextension
Equipment
yoga mat
