Pranayama with Neural Glide

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Pairing breath work with asana to solve physical conditions: Carpel tunnel and neck problems

Neural Glide with Pranayama

According to Reif, this neural glide “stretches” the three main nerves of the arm. “The first hand position stretches the median nerve. As you rotate the hand the stretch moves to the ulnar nerve, then, when the hand is pointing down, to the radial nerve.” If you COMBINE THIS with a slow deep breathing, paired with a suspension pause, you can alert students to the release aspect of neural tension.
1. Standing with the right side of your body almost an arm’s length away from a wall, place your right hand on the wall, at shoulder height, with your fingers pointing up and your right elbow bent. Tip your head to the right, and hold here for a few breaths. In this position (which shortens the median nerve), you probably won’t feel a stretch.
2. To lengthen the median nerve, slowly press your hand against the wall and tip your head to the left until you feel a sustainable stretch. Hold here for a couple of breaths. Repeat this movement several times, moving with your breath. On an inhale, move your head to the left and straighten your elbow; on an exhale, move your head to the right, bending your elbow.
3. After several repetitions, when your head is tilting to the right, your right elbow is bent, and your hand is still on the wall, slowly turn your right hand clockwise until your fingers point behind you.
4. Slowly straighten your right arm, and tilt your head to the left. (Repeat this movement several more times.)
5. With your head tilting to the right and your right elbow bent, turn your hand until the fingers point downward. Don’t force this: Stop before you feel a pins-and-needles sensation, allowing the heel of your hand to come away from the wall.
6. Slowly straighten your right arm and move your head to the left. Repeat this movement several more times, and then switch sides.


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