Judith Hanson Lasater

Judith Hanson Lasater

JUDITH HANSON LASATER has taught yoga since 1971. She holds a doctorate in East-West psychology and is a physical therapist. Dr. Lasater is the president emeritus of the California Yoga Teachers Association and is one of the founders of Yoga Journal magazine. She trains yoga teachers in asana, kinesiology, yoga therapeutics, and the Yoga Sutras, and she is a pioneer in the teaching and practice of Restorative yoga. Dr. Lasater is the author of eleven books on yoga.

Judith Hanson Lasater

JUDITH HANSON LASATER has taught yoga since 1971. She holds a doctorate in East-West psychology and is a physical therapist. Dr. Lasater is the president emeritus of the California Yoga Teachers Association and is one of the founders of Yoga Journal magazine. She trains yoga teachers in asana, kinesiology, yoga therapeutics, and the Yoga Sutras, and she is a pioneer in the teaching and practice of Restorative yoga. Dr. Lasater is the author of eleven books on yoga.

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GUIDES

Four Neck Stretches

The following is an excerpt from

Yoga Myths

By Judith Hanson Lasater

Yoga Myths
Photo Credit: David Martinez

Yoga Myths

$26.95 - Paperback

By: Judith Hanson Lasater

Attentive Practices that Protect Your Neck

Remember, the cervical spine is both the most mobile and most delicate of all the regions of the vertebral column. Approach the practices suggested below with respect for your neck and with curiosity for how intelligently it moves to bear the weight of the head.

Neck Stretch 1

Flexion

Yoga Myths
Photo Credit: David Martinez

Sit on your mat or the front half of the seat of a chair with your feet flat on the floor. Make sure that your spinal column is long, and all its natural curves are intact. Bring your chin exactly parallel to the floor.

Inhale, and with an exhalation, drop your chin so your face is exactly parallel to the floor. At the end of your range, take a breath.

Then interlock your fingers, and place your hands on the back of your head, letting your elbows drop as well.

Gradually let the weight of your hands and forearms increase the stretch slightly; remember to use your exhalation when you do this. This is a passive stretch. Do not pull your head down; just let gravity and the weight of the arms do the work. After a couple of breaths, let go of your hands and arms, and raise your head up. Notice the release in the muscles of the back of your neck. Under no circumstances force the flexion of the neck. Remember to be gentle with yourself at all times.

Neck Stretch 2

Rotation

Yoga Myths
Photo Credit: David Martinez

Sit on your yoga mat or the front half of the seat of a chair with your feet flat on the floor. Make sure that your spinal column is long, and all its natural curves are intact. Bring your chin exactly parallel to the floor.

Inhale, and with an exhalation, slowly turn to your right until you feel a slight “block” to the movement. Stay there and take one full breath. Then try to rotate a little farther on the next exhalation and hold this new position for a breath. Be careful not to force your neck. Do not let the chin lift; keep it absolutely parallel to the floor. Repeat on the left side.

Neck Stretch 3

Side Bending

Yoga Myths
Photo Credit: David Martinez

Sit on your yoga mat or the front half of the seat of a chair with your feet flat on the floor. Make sure that your spinal column is long, and all its natural curves are intact. Bring your chin exactly parallel to the floor.

Inhale, and as you exhale, bend your right ear toward your right shoulder while letting your chin roll slowly down with the bend.

You will be looking down toward the floor a bit as you side bend. Take at least two breaths and come up with an exhalation. Be sure you are not keeping your face looking forward, but are turning it downward. Repeat the stretch to the left.

Neck Stretch 4

Visualization

Sit on your yoga mat or the front half of the seat of a chair with your feet flat on the floor. Make sure that your spinal column is long, and all its natural curves are intact. Bring your chin exactly parallel to the floor.

Begin by rotating your head to the right as explained above. When you have gone as far as is comfortable, use your eyes to mark a place on the wall or on a piece of furniture so you can remember how far you turned.

Now come back to the starting position with your chin parallel to the floor. Keep your head in this position and close your eyes. This time you are not going to actually move your head and neck at all, but are only going to think about moving. Begin to count slowly from one to twenty. On each count, imagine your head rotating to the right, while it actually is remaining still.

When you are done, and your head and neck are in the starting position, open your eyes. Now actually physically rotate your head to the right. You will be surprised how much farther you can rotate after visualizing it twenty times. Repeat to the left.

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About the Author of Yoga Myths

Judith Hanson LasaterJudith Hanson Lasater has taught yoga since 1971. She holds a doctorate in East-West psychology and is a physical therapist. Dr. Lasater is the president emeritus of the California Yoga Teachers Association, and is one of the founders of Yoga Journal magazine. She trains yoga teachers in asana, kinesiology, yoga therapeutics, and the Yoga Sutras, and she leads workshops and retreats throughout the US and abroad. She is a pioneer in the teaching and practice of Restorative yoga. Dr. Lasater writes extensively about yoga. She is the author of ten books on yoga, including Relax and Renew, Restore and Rebalance, Yogabody, 30 Essential Yoga Poses, and Living Your Yoga, among others.

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Salamba Prasarita Padottanasana | An Excerpt from Restore & Rebalance

We have excerpted the chapter “Salamba Prasarita Padottanasana: Supported Wide-Legged Forward Bend” from Restore and Rebalance by Judith Hanson Lasater. This chapter describes how to complete the Salamba Prasarita Padottanasana or Supported Wide-Legged Forward Bend pose.

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Busy Days | An Excerpt from Relax and Renew

We have excerpted the chapter “Busy Days” from Relax and Renew by Judith Hanson Lasater. This chapter describes three series that bring restorative yoga into your busy life. The first one you can practice at home or on vacation; the second is for the office; the third is for when you’re on the go.

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