Join me for this amazing practice from Stanley Rosenberg and his book,
Accessing the Healing Power of the Vagus Nerve.
The purpose of this practice is to release the SCM or sternocleidomastoid muscles in the sides of the neck,
Therefore engaging the Vagus Nerve.
This helps us to move out of the chronic state of stress and into a sense of calm and ease in the body.
Now let's do a pre-test in any position that you're in,
Seated,
Cross-legged,
Or standing.
Slowly turn your head from side to side,
Just noticing the range of motion without pushing.
Now turn your head to the right and put your hand on the left side of your neck and you will feel the strong SCM muscle that we will engage.
This practice will improve the range of motion as you turn your head.
It eases symptoms of a stiff neck as well as helping to prevent migraines.
We will also engage the eyes in this practice,
Which will invite the release of the muscles at the base of the skull,
Which are innervated with the Vagus Nerve.
We begin this practice on the floor,
Belly down,
So take a moment and find your way down to the floor.
You can come onto a yoga mat or carpet,
Just lying down on your stomach.
Lift your head up and bring your elbows under your shoulders like Sphinx Pose in yoga.
Forearms and hands are forward.
Gently take a moment and shift your hips from side to side and let go of the buttock muscles.
This will help the low back ease into this practice.
Relax and look straight ahead and slightly push through the elbows,
Bringing the head up,
Pulling chin in slightly while lengthening through the back of the head,
Creating a regal Sphinx position.
Move your eyes to the right and slowly move your head to the right,
Only going as far as it feels comfortable for you,
Like you're looking over your right shoulder.
Keep your head to the right and hold the eyes focused to the right as far as they can go.
It's okay for the eyes to feel challenged here.
Between the eyes releases the suboccipital muscles at the base of the skull and turning the head and holding engages the SCM muscles on the side of the neck.
Now keep your focus on holding the eyes to the right as we remain here for 60 seconds.
Hold steady as you may begin to notice more saliva in your mouth or perhaps swallowing,
Taking a deeper breath,
Sighing or even yawning.
These are ways our nervous system lets us know it's moving toward rest and digest.
Excellent.
Slowly begin to move your head and your eyes back to center.
Begin to move your eyes to the left and slowly turn your head to the left as far as it can go comfortably,
Looking over your left shoulder.
We don't want to add tension to the body,
So don't push.
Hold this position with your head.
Stay focused on keeping your eyes to the left as far as they can go.
It is important that we remain here for a full 60 seconds to get the SCM muscles to release.
Begin steady in this Sphinx pose as you watch for signs that your nervous system is releasing.
Again noticing swallowing or more saliva,
Sighing or taking a deeper breath,
Or even yawning.
Now bring your head back to center.
Place one hand on top of the other with the elbows winging out to the sides.
Lower your forehead down on the back of your hands,
Taking a few deep breaths here to integrate this practice and further calm the nervous system.
As you take deep breaths into the body,
You will notice how you sense the breath in the back of your body.
Those full deep breaths,
Perhaps feeling the three dimensional quality of the lungs as the ribs expand on the inhale and contract on the exhale.
Sensing the breath in the back body is important because we are stimulating the adrenal glands and kidneys which are under the rib cage,
Perhaps bringing your attention there.
This can help to nourish them.
Now move your attention along your spine from your tailbone all the way up to your neck,
Noticing that area that you just worked.
Now let go of the breath,
But take your attention inward.
Notice the stillness.
As you're ready,
Lift your head up and bring your hands under your shoulders.
Push slowly up to your hands and knees and find your way onto your bottom in any way that feels comfortable for you.
Now slowly turn your head to the right and to the left and notice if you have improved range of motion.
Doing this practice on a regular basis can create new neuro networks between your brain and your nervous system,
Keeping your neck muscles more relaxed.
You may also want to check out my Vegas Nerve Basic Practice and the Vegas Nerve Trapezius Practice by Stanley Rosenberg.
These practices also release tension in your neck,
Shoulders and upper back.
Thank you for practicing with me today,
My friends.
Namaste.
