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Centering & Mobility

Neck Tilts

Lateral Cervical StretchNeck Tension ReleaseCervical Mobility

Benefits

  • Releases lateral neck tension
  • Improves cervical flexibility
  • Reduces headache tension
  • Promotes neck relaxation

How to do Neck Tilts

  1. Sit in Seated Mountain Pose
  2. Relax shoulders away from ears
  3. Hands rest on thighs
  4. Gently tilt right ear toward right shoulder
  5. Keep shoulders relaxed and down
  6. Feel gentle stretch along left side of neck
  7. Hold 3-5 breaths
  8. Slowly return head to center
  9. Repeat on left side
  10. Keep chin level, not dropping forward or back

Breathing

  • Breathe naturally throughout
  • Use breath to deepen stretch gently
  • Exhale to release tension

Hold: 3-5 breaths each side. Repetitions: 3-5 times each side.

Safety notes

Slowly tilting the head to bring the ear closer to the shoulder to release tension

Modifications

Make it easier

  • Reduce tilt angle
  • Hold for shorter duration (1-2 breaths)
  • Place hand lightly on opposite side of head for gentle support

Common mistakes to avoid

  • Raising shoulder toward ear
  • Rotating head instead of tilting
  • Moving too quickly
  • Forcing stretch too deep

Exercises to pair with this one

Neck Tilts sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.

Try 3 guided sessions free → All exercises

New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.