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Most tension accumulates in the neck and shoulders. The following will help release the tension in these areas. Stand in the tadasana position. Take a deep breath. As you exhale slowly tilt your head to the left, taking your ear to your shoulder. Do not move your shoulder at all. Concentrate on feeling your neck stretch. Breathe in and raise your head.

Breathe out and repeat the movement to the other side. You can do this for as many times as you feel necessary. A good number of times to start with is six.

After this exercise, lower your chin to your chest as you exhale. Inhale and lift your head up. Do this about three times. Then exhale and tilt your head back. Be careful not to strain your neck here. Go only as far as is comfortable. After another three of these, return your head to the upright position. Now you are ready to give your shoulders a stretch.

Rotate your shoulders gently in a backwards motion. Describe a small circle with your shoulders. About five rotations should be enough. Now rotate them forward for another five times.

The neck and shoulder exercises are good for relieving tension that accumulates while sitting in one position (at a computer for example) for an extended period of time. So if you are at work take some time during the day to do the exercises. You’ll be surprised at how much better you feel.

The tadasana is a good posture to start any yogic exercise session. It is also the beginning posture for all standing exercises.

Stand with your feet a few inches apart, your hands by your sides and look in front of you. Inhale and exhale deeply. Be aware of your entire body.

Move your awareness from your feet to your ankles, knees and legs. Feel that they are straight and strong. Tuck your buttocks in so that your spine is completely straight. Your stomach should not bulge out or curve in, but be straight along with your spine. Concentrate on this area for a while.

Move your consciousness upwards. Relax your shoulders. Role them back and down until they are completely relaxed and straight. Let your hands hang by your sides, palms facing in. Stretch your neck up and point the crown of your head to the ceiling. Imagine that there is a string attached from the crown of your head to the ceiling. Keep facing straight forward.

You are now in the tadasana position. Breathe deeply for some time. Feel how you exhale the tensions of the day, while you inhale renewed strength and energy. Be aware of every muscle in your body. This exercise helps to focus on your body and its needs.

Kundalini Yoga is one of the spiritual types of yoga that goes beyond the physical performance of asanas. With its emphasis on breathing, meditation and chanting – Kundalini Yoga creates a conscious connection with the Divine by removing all the obstacles and fluctuations of the mind. It raises the energy of our inner self to a higher frequency and opens our awareness to realize the ultimate peace. Kundalini lies at the base of the spine and is represented as a coiled serpent. As the Kundalini energy is awakened, it moves up from the base of the spine from Muladhara Chakra to the Sahasrara Chakra located at the top of the head.

The untapped energy or Prana within a human being can be awoken by awakening each of the seven chakras (Muladhara Chakra, Svadhishthana Chakra, Manipuraka Chakra, Anahata Chakra, Visuddha Chakra, Ajna Chakra and Sahasrara Chakra) through postures, movement, specialized breathing, hand gestures, body locks, chanting and sound. Full enlightenment of an individual is attained when the Kundalini energy reaches the Crown Chakra (Sahasrara Chakra). Kundalini Yoga strengthens and tones the nerves, glands and organs of the body and finally draws the mind and senses to an inward experience of deeper state of consciousness. Kundalini Yoga helps an individual to attain a feeling of bliss and awakens his dormant spiritual force.

As you are on the floor in the resting position after the dog stretch, bring your hands closer to your head and rest your elbows on the floor with your forearms and hands flat. Breathe consciously from your diaphragm. Feel yourself breathing stale air out and fresh, clean air in.

After a few breaths, lift your torso from your thighs and sit up with a straight spine. Your buttocks are still on your heels. Keep your hands flat on the floor and your arms straight. Again breathe deeply from your diaphragm for a few breaths.

Now bend forward. Lift the buttocks from your heels and bend your elbows. Bend down and rest the crown of your head on the floor. Again breathe deeply, concentrating on stale air being replaced by fresh air. When you have finished, slowly return to the sitting position. Remain like this for a while and relax before moving on.

The rabbit position is a good lung exercise while being both relaxing and cleansing. The mind is occupied with concentrating on the breath, so you are relieved from everyday worry and stressful thoughts.