Chin tucks (nods) are a small yet mighty movement.
The Basic Practice - chin tucks
approach your body with softness, gentleness and kindness
posture set-up:
stand or sit
feel both feet grounded
sense connection to the earth
spine is tall
chin tuck:
begin with chin parallel to the ground
draw the cheekbones back
think of getting a pie in the face
yes, you will get a double chin 😀
keep the rest of your body still
exhale drop chin to chest
think keep back of neck long
neck in line with spine
inhale lift chin
repeat 2 to 6 more times
Explore the Movement
noticing is an inquiry - there are no right or wrong answers
chin tucks with breath hold:
NOTE: the breath pattern in this practice is different than the above practice
inhale through the nose
gently pushing out the belly (abdomen)
then expanding the rib cage
finally raising upper chest and shoulders
hold the breath
while pressing chin to chest (chin tuck)
continue holding breath and chin tuck for 3 to 10 seconds
explore what is the right amount of time for you
exhale slowly
while releasing chin tuck
repeat above 2 more times
the yoga book shares this chin lock breath pattern builds willpower1
Yoga Practice
Chin tucks can be incorporated into almost every posture. They help me keep mindful of a long neck and proper alignment of the entire spine.
Everyday Living
Chin tucks improve posture, strengthen the front neck muscles, and aid in releasing neck tension.
Discover Amazing
Now this is amazing. A study found that nodding yes not only communicates to another person your agreement and/or understanding but also serves as a kind of “self-validation” that confirms to ourselves how we feel about our own thoughts.2
“If we are nodding our heads up and down, we gain confidence in what we are thinking. But when we shake our heads from side to side, we lose confidence in our own thoughts.”3
So very simple! Build your willpower and confidence through this small yet mighty movement called a chin tuck or also known as a nod YES!
Namaste
(the Light in me honors the Light in you)
keep moving; keep healthy movement is your birthright be in AWE that your body can move
Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Dr. Svami Purna, “Yoga, A practical Introduction”, page 30
https://news.osu.edu/nodding-or-shaking-your-head-may-even-influence-your-own-thoughts-study-finds/
https://news.osu.edu/nodding-or-shaking-your-head-may-even-influence-your-own-thoughts-study-finds/