KneelingBeginner
Seated Side Gaze
Seated Gaze
www.yoga-sequencing.com
About This Pose
Seated Side Gaze is a gentle neck rotation that improves cervical mobility while releasing tension from prolonged forward-facing positions. This simple movement stretches the muscles along the side and back of the neck, including the sternocleidomastoid and splenius muscles. The controlled rotation helps maintain healthy neck range of motion and can relieve stiffness from desk work or driving. When combined with breath awareness, this pose also calms the nervous system.
Step-by-Step Instructions
- 1
Sit tall with neutral spine
- 2
Relax shoulders away from ears
- 3
Slowly turn head to look over right shoulder
- 4
Keep chin level with the floor
- 5
Hold for several breaths
- 6
Return to center and repeat left
Alignment Cues
- Neck aligned
- Shoulders relaxed
Benefits
- Improves cervical rotation
- Releases neck muscle tension
- Counteracts forward-facing strain
- Maintains healthy neck mobility
- Calms nervous system
- Easy to practice anywhere
Modifications
- Limit rotation
Variations
- Neck mobility sequence
Cautions & Contraindications
Cautions
- Move slowly
- Avoid forcing
Avoid this pose if you have:
- Neck injury
Quick Facts
Primary Focus
neckSecondary Focus
spine
Suggested Hold
20 seconds
Tags
seatedmobilityneck
Equipment
yoga mat
