Grivasana (Neck pose)

By YogaGrivasana, Grivasana (Neck pose), Neck pose

In Sanskrit “Griva” means “Neck”, “Asana” means “Posture”. The English name is “Neck Pose”.


Position : Supine
Type : Balancing
Spiritual Awareness : Vishuddhi and Manipura Chakra
Physical Awareness : Neck and pelvic region
Dosha Suitability : Kapha
Introducery Asanas : Paschimottanasana


1. Lie flat on the back.
2. Bend the knees and bring the heels up to touch the buttocks. Inhale deeply.
3. The knees and feet should be slightly separated.
4. Place the palms on the ground on either side of the head level with the temples.
5. Retaining breath, push down on the hands and feet and raise the trunk, placing the crown of the head on the floor.
6. Balance on the head and feet.
7. Raise the arms and cross them on the chest.
8. This is the final position. Breathe normally. Gradually extend the final position.
9. Hold for as long as is comfortable.
10. Exhale while lowering the trunk and coming back.
11. Perform up to 3 rounds.


Follow-up Asana: Forward bending asanas.

Spotlight effects: Neck and pelvic region


Physical Benefits:
1. Grivasana aligns the upper vertebrae, strengthens the neck and tones the cervical, dorsal, lumbar and sacral regions of the spine.
2. Improves the sense of balance.


Therapeutic Benefits:
It is used in yoga therapy for gynaecological disorders such as leucorrhea, and for some thyroid problems.


Precautions and Contraindications:
Spondylitis. Hernia, prolapsed, arthritis, slipped disc, high blood pressure, coronary artery diseases, irregular menses.
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