Begin by sitting well, moving your spine away from the back of your chair and elongating upwards feeling a slight stretch down the sides of your body.
Placing your hands on your thighs, on your next in breath, round the shoulders forward and curl your neck and head down gently towards your chest. As you exhale, lift your head and neck gently and take your shoulders back feeling a stretch across your shoulder blades.
Take care not to push the lumbar spine into an exaggerated arc or you will place strain on the lower back. Repeat these movements with the breath a few times. Close your eyes if it helps you to soften into the pose.
See if you can lengthen your exhalation as this will help you relax. If you have problems with your neck then take care lifting and lowering your head gently and not tipping your head back.
aggsyoga 
Posted on October 17, 2011
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