Alternate Nostril Breathing + Udana Mudra For Neck Tension

Neck tension is not always a neck problem.Many of us carry stress, concentration, responsibility, and mental overload through the jaw, throat, shoulders, and upper back. Over time, that accumulated effort can leave the neck feeling stiff, restricted, and fatigued.In this practice, you'll be guided through Alternate Nostril Breathing (Nadi Shodhana) combined with Udana Mudra, a traditional hand gesture associated with clarity, expression, and ease through the throat and neck region. Together, these practices help calm the nervous system, quiet mental chatter, and create a greater sense of space through the neck, shoulders, and upper chest.

Perfect for anyone experiencing neck and shoulder tension, jaw tightness, stress, overthinking, or the feeling of carrying too much for too long.

Suitable for all experience levels.

Transcript

Welcome. Find a comfortable seated position. Allow your spine to feel tall without becoming rigid. Take a moment to settle. There's nowhere to get to and nothing to achieve. Just arrive. Notice the points of contact between your body and the chair, Cushion, Or floor. Feel the weight of the body being supported. Allow the eyes to gently close if that feels comfortable. Take a slow breath in through the nose. And a long breath out. Again, A slow breath in. And a slow breath out. Now bring your hands into Udana Mudra. Touch the tips of your thumb. Index finger, Middle finger, And ring finger all together. Allow the little finger to extend comfortably. Rest the hands wherever they feel natural. Take another easy breath in. And a slow breath out. Notice the quality of your attention. Notice where your mind has been spending its energy today Do this without trying to change anything. Just noticing. Notice where your mind has been spending its energy today. Without trying to change anything, Just noticing. Now bring your right hand toward your nose for alternate nostril breathing. Bring the right hand into Vishnu Mudra. Take the first two fingers, Curl them inward and hold them there with the base of your thumb. Fourth finger and pinky finger extended outward. With your right thumb. Gently close the right nostril and inhale through the left. Close the left nostril with your fourth finger and exhale through the right. Inhale, Right. Close, Exhale, Lift. Inhale left. Close, Exhale right. Inhale, Right. Close. Exhale, Lift. Inhale left. Close, Exhale right. Inhale right Close. Exhale, Lift. Inhale, Lift. Close. Exhale, Right. And he'll write. Close, Exhale, Lift. Inhale left. Close, Exhale, Right. And y'all right. Close. Exhale, Lift. Drop your right hand and bring that hand back into Udana Mudra. Touch the thumb to the index, Middle, And fourth finger, Pinky extended. Allow the breath to remain smooth and unforced. Just breathe comfortably. As you continue, Notice whether the mind begins to settle. Notice whether your attention feels a little less scattered. A little less pulled in different directions. One breath at a time. Bring the right hand back into Vishnu Mudra. Take the first two fingers, Curl them into the base of the thumb. Press them in place with the base of your thumb. Bend your right elbow. We'll begin two more rounds. Take a breath in. Close the right nostril with your right thumb. Exhale through the left. Inhale, Lift. Close, Exhale right. Inhale, Right. Close. Exhale, Lift. And he'll laugh. Close, Exhale right. Inhale, Right. Close exhale left. And drop your right hand. Begin to breathe comfortably. And bring the right hand back into Udana Mudra. Press the thumb, Index, Middle, And fourth finger together, Pinky extended. Continue holding Udana Mudra with the left hand. Allow the shoulders to soften. Allow the jaw to relax. Allow the tongue to rest. Notice the effects. Notice the breath. Notice the quality of your attention. Notice the space around your thoughts. There's nothing you need to do with this experience. Just observe. Take a final slow breath in. And a long breath out. When you're ready, Gently release the mudra. Allow the eyes to open. And carry this steadiness with you into the rest of your day. Thank you for practicing with me. Be well, And I will see you on the next one.