Asanas and Exercises to Relax the Neck and Throat Muscles 1 – 1/4 Sarva Hita Asana Turning the Head 1 – 2/9 Sarva Hita Asana Extension of the Spine 1 – 2/10 Sarva Hita Asana Flexion of the Spine 1 – 3/9 Sarva Hita Asana Neck Relaxation - Sitting