Start in long sitting with a pillow behind your back
Turn your head 45 degrees to the right side
Slowly lay backwards over the pillow until your head touches the bed while maintaining your head turn. This will put you into 30 degrees of neck extension.
Hold this position for at least 1 minute
Keep your head in contact with the bed and slowly turn your head to the left side until you head is facing 45 degrees to the left.
Hold this position for at least 1 minute
Tuen onto your left side and turn your head another 90 degrees until your nose is pointing into the bed and gently tuck your chin.
Hold this position for 1 minute
Slowly sit up on the left side of the be and keep your head turned until you are upright
