In  2010,  my  blog  will  turn  a  year  old  and  it  couldn’t  have  been  done  if  it  weren’t  for  YOU. I  would  like  to  thank  all  of  my  readers  for  tuning  into  my  blog.  I  hope  everyone  has  a blessed  and  enchanting  holiday  season  and  each  day  of  the  New  Year  is  happy  and  bright  for  you.

Speaking of  the  New  Year,  expect  some  changes  with  my  blog.  First  off,  don’t  be  alarmed  if  you  felt  as  if  you were  on  a different  blog.  I  changed  the  name  to “Peace,  Joy,  Style” to  reflect  the  slightly  different  direction  that  I  want  my  blog  to  go  in.  Don’t  get  me  wrong.  What  started  off  as  a fanship  to  the  King  of  Prussia  Mall  for  locals  and  those  along  the  northeast  coast  won’t  end  as  one.  You’ll  still  be  able  to  read  about  all  the  latest  deals  and  specials  at  the  mall.  Also,  stay  tuned  for  my  new  feature  ”TGIF – Now let’s  shop!”  which  will  be  featured  every  Friday.  ”TGIF – Now  let’s  shop!”  will  feature  some  of  my  favorite  finds  at  the  mall  and  where  you  can  find  them.

I  would  also  like  talk  more  about  me in  my  blog.  By  that,  I  actually  mean that  I  don’t  feel  as  if  readers  got  to  know  much  about the  author  behind  this blog  and  I  would  like  to  change  that  a  bit.   I  would  like  to  combine  two  of  my  passions  into  my  blog  that  I  hope  you’ll  enjoy.

Outside  of  fashion,  I  also  am  a graduate  from  massage  school  so I  look  forward  to posting  my  thoughts  on  the  profession  as  well  as  valuable  techniques  for  pain  relief  and  relaxation.  I  will  also  still  be  posting  one  ”Yoga  Pose  of  the  Week.”    I  feel  as  if  the  stylish  fashionistas  that  often  flock  to  my  blog  are  health  conscious  too  -  so this  may  just  work,  no?

So,  Chic  and  Charming  AKA  now  ”Peace, Love, Style”  isn’t  just  changing  -  it’s  only  getting  better.  So,  stay  tuned,  bookmark,  and  update  your  Google  Reader  feed  for  all  of  the  neat  surprises  in  store!     Happy  New  Year,  everybody.

Everyone  has  muses  and  sources  of  inspiration  when  it  comes  to  fashion. One  of  my  favorite  sources  of  inspiration  stem  from  the  cast  of  Gossip Girl.   I  have  followed  Gossip  Girl  from  the  book  series  to  the  television  where  it  debuted  into one  of  the  most  popular  shows  for  young  adults  on  television.  I  think  one  of  the  reasons  for  this  is  the  fashion.

The  fashion  is much  like  New  York  itself - cutting  edge,  chic,  cosmopolitian,  and  brilliant. The  show  itself  takes  place  in  various  chic  places  in  New  York  City  and  portrays  a  world  of  fantasy  and  suspense. The  fashion  is  cutting  edge  and  everyone  wears  the  latest  designers.

But,  most  of  the  characters  have  their  own  signature  personal  style  which  provides  a  certain  inspiration for  viewers  and  fans  of  the  show.  And  this  is  perhaps  why  this  is  one  of  the most  popular  shows  on  television.  One of  my  favorite  things  to  study  on  this  show  is  the  fashion.

My  favorite  stylish  couple  would  probably  be  Blair  Waldorf and  Chuck  Bass played  by Leighton  Meester  and Ed  Westwick  as  seen  below.

Photo Credit:  Gossip Girl Insider

Blair  and  Chuck  are  a  perfect  match  for  each  other,  but  I’m  only  talking  about the  style  this  time!  Cosmopolitan  and  chic  would  describe  their  style  perfectly. Blair’s  style  is  the  classic,  feminine,  and  polished  and  Chuck  always  looks  refined  and  dapper.  If  you  want  a  coat  like  Blair’s,  look  for  peacoats  with  feminine  touches  like  quality  details  and  ruffles.   Blair  has  worn  a lot  of  Burberry  in  Season  3,  but  you  can’t  go  wrong  with  Milly,  Marc  Jacobs,  J.Crew,  or  Banana  Republic  either.   For  handbags,  Blair  isn’t  into  trendy  handbags  but  prefers  classic  handbag  styles.

Gentlemen,  if  you  want  a refined  suit  like  Chuck, I  would  advise  looking  into  a custom  tailor  for  the  modern  male  silhouette  of  broad  shoulders,  a slim  waist,  and  slim  trousers. This  should  have  you  covered  for  the  average  suit,  but  anyone  who  watches  the  show  will  realize  that  Chuck  Bass  lives  in  his  suits.  And  it’s  no  surprise  that  he  wouldn’t  dabble  with  a double  breasted  suit  or  a classic  three  piece  suit.   When  you  purchase a  double  breasted  suit,  look  for  the  Kent cut  named  after a  style  popularized  by  Prince  George  where a  longer  lapel  extends  into  the  waist. This  will  add  height  to  your  frame  and  if  tailored  correctly,  a  slimmer  waist.

When  you  purchase a  three  piece  suit,  look  for  cohesian. The  waistcoast  has  to be  in  the  same  fabric  as  the  other  two  pieces. Stick  to  a similar  color  palette  and  unless  you  work  in  the  fashion  industry,  stick  to  pinstripes  and  forgo  any  other  pattern. Look  for a  waistcoat  whose  V-shape  stops somewhere  between  the  sternum  and  the  base  of  your  rib  cage.

Photo Credit: shopsville.com

The tree may be selected, the stockings may be hung, and hot chocolate is brewing in the kitchen ready to be loaded with Reddi-Whip.  But, this doesn’t necessarily mean the entire family is ready for the holidays yet.  The holiday shopping is next, which can be fun for most of us – but a small percentage can find it stressful too.

This small percentage makes up the men in our lives. The dads, the grandfathers, the uncles, the nephews, the boyfriends, and our guy friends who can find shopping overwhelming. This is because that men tend to be task-oriented shoppers, retailers typically focus on female consumers (after all, who shops more?), and Christmas tends to be the busiest season of the year for retail making holiday transactions stressful even for, that’s right,  the most savvy shopper of them all.

But fear not, gentlemen. King of Prussia Mall is spreading some Christmas cheer and appreciation as the Mall has a treat for you too!

All gentlemen are invited to the annual welcoming and stress free Men’s Shopping Night. Men’s Shopping Night allows male shoppers to complete their holiday shopping while they get to sip complimentary cocktails, beer and food offered by many participating retailers. The Mall will provide each shopper with an exclusive gift buying guide with ideas, store locations, and retail specials to make this a fun and easy event.  Below is just the shortlist of some of the participating stores and their specials:

• Express (The Plaza) – Personal shoppers, DJ, Food and Drinks, and $30 off any purchase of $75 or more.
• Cole Haan (The Plaza) – You can get 20% off your entire purchase.
• Armani Exchange (The Plaza) – Shop and receive 50% off any second item of equal or lesser value.
• Bath and Body Works (The Plaza and The Court) – You can get ten dollars off of  a $30 purchase.
• Michael Kors (The Plaza) – Refreshments and personal shoppers. You can also get 30% off select handbags.

This year, you can also expect entertainment and $50 Mall gift cards courtesy of the Preston & Steve show!   Also,  there will be LIVE shots in the Lord and Taylor Court of the Mall as well as a chance to interview with a Mall’s spokesperson.

• When Mark your calendars for December 10th (a Thursday). This event will be going on from 5 until 10pm at the Mall.
• Where Plug this address into your GPS or Google Maps…160 North Gulph Road, King of Prussia, PA.  The Mall is easily accessible off of Route 202, I-76, and the Pennsylvania Turnpike. The King of Prussia Mall is also located just one mile from Valley Forge National Historic Park and the Valley Forge Convention Center. For more information, please visit www.kingofprussiamall.com!

Photo Credit: Vogue.com

Have  you  ever  wanted  to  start a  fashion  blog  on  your  own  but  didn’t  know  where  or  how  to  start?  Do  you  love  to  write?  Maybe  you  just  need a  boost! Chic  and  Charming  is  updated  on  a  weekly  basis,  yet  sometimes, I  don’t  update  as  much  as  I  like.  This  is  where  I  could  some  help.  I  am  currently  looking  for a  few  quality  contributing  writers  to  bring  on  board  for  Chic  and  Charming!

One  of  my  reasons  for  bringing  new  writers  is  because  I  will  like  Chic  and  Charming  to  become  more  diverse  to  reach  out  to  current  and  new  readers  better.  I  realize  that  the  addition  of  beauty  and  entertainment  are  important  for  a  style  blog  because  these  two  topics  have  actually  been  my  weakness.

The ideal  candidate  must  be  from  Pennsylvania,  although  I  also  look  forward  to  bringing  a more  diverse  panel  on  board  from  across  the  continent.  Staff  writers  will  gain  insight  and a  feel  of  maintaining a  blog  before  they  may  even  venture  into  their  own  blog.  They  will  also  get  a  sweet  blurb  written  about  them  on  the  Staff  page  (Coming  soon!).    I am  looking  for  someone  with  more  well-rounded  knowledge  to  fill  the  following  positions  below:

Entertainment  editor – The  ideal  candidate  will  contribute  one  to  two  articles  a  week  related  to  music  reviews, books,  and/or  movies.  It  doesn’t  have  to  be  all  three,  but  I  would  like  someone  who  has a  diverse  taste  in  music  and  books  and  so  on.  Responsibilities  include  writing,  researching,  citing  your  sources,  and  editing  your  own  photos. Must  be  self-motivated,  hard-working,  creative,  and  organized.

Beauty Editor – The  ideal  candidate  must  demonstrate a  passion  for  submitting  1-3  articles  a  week  on  any  topic  of  their  choice.  It  would  be  nice  to  discuss  different  makeup  looks  and  how  to  do  them  for  different  occasions  and  so  on. An  extra  plus  if  you  can  do  YouTube  videos! Responsibilities include  citing  your  own  sources  and  editing  your own  photos.

Assistant Fashion Editor – Articles  on  fashion  and  style  are  already  contributed  to  Chic  and  Charming,  but  ideally,  I  would  like  my  blog  to  have 2-4  style  articles  a week.  You  must  have a  passion  for  fashion,  a unique  sense  of  style,  be  creative,  self-motivated,  and  hard-working. Responsibilities  include  citing  your   sources  and  editing  your  own  photos.

If  any  of  these  sound  like  you,  I  am  welcoming  your  application from  now  until December  15th. Please  email  your  application  to vanessak27@gmail.com and  put  the  name  of  the  position  that  you  wish  to  apply  for  in  the  subject  box.  Please  be  sure  to  attach  one  writing  sample, tell  me  a little  about  yourself, and  answer  the  following  question: If I could change anything about Chic and Charming, how would I change it?

I  will  respond  to  your  application  as  soon  as  I  can. I  look  forward  to  hearing  from  you! Thanks.

Photo Credit: Vogue.com

• Urban Outfitters! You can get 30% off all women’s outerwear from now up until 12/7.
• dELiA*s! All outwear is up to 50% off from now until 12/18.
• The Body Shop! The Friends and Family Event is going on right now. You can get 20% off all regular and sales priced merchandise! Ends 12/7. Also, join the “Love Your Body” exclusive membership and receive 10% off your entire purchase. See store staff foe details for now until 12/26.
• Piazza Sempione! Fall and Winter Collections are now 30-50% off of full retail price from now until 12/31. Piazza Sempione is located in the Plaza.
• Timberland! Get 25% off purchases of $100 or more from now up until 12/31. This excludes certain boot styles, however, such as styles #10061, #10025, and #15551, clearance items, custom footwear, Timberland Boot Company, Abington Collection, gift cards, and non Timberland brand products. Timberland is located in the Court.

Photo Credit: SanFranciscoCentinel.com

Who says that men can’t shop too?   Tell the men in your life to mark their calendars for December 10th to head over to the Mall from 5-10pm as their will be a special men’s shopping event.  All men that come can enjoy complimentary cocktails, beer and hors d’oeuvres, special discounts, personal shopping service, and free gift wrapping at participating retailers.  Now is the time to get the holiday shopping done in one shot.

Photo Credit: Examiner.com

Fans  of  Victoria’s  Secret  have  been  talking  about  the  fashion  show  this  week.  The  annual  Victoria’s  Secret  Fashion  Show  airs  every  December  where  models  proudly  march  down  the  a  V  shaped  platform  proudly  displaying  their  Angel  wings  and  a  look at  some  of  the  latest collections that  the  store  has  to  offer.

But  once  Heidi  Klum,  Chanel  Iman,  and  Miranda  Kerr  walk,  it’s  hard  not  to  admire  their  goddess  bodies  that  they  worked  so  hard  for.  Although  we  all  know  there’s  no  such  thing  as  the  perfect  body, viewers  are  suddenly  motivated  to  step  up their  fitness  in  the  gym. You  can  google  all  you  want.  Actually,  I  did  that  job  for  you.  But,  you  can’t  find  the  official  fitness  regimen  of  a  Victoria’s  Secret  ”Angel.”  But,  you  can  come  close  to  it.  It’s  about  developing an  effective  diet and  fitness  regimen.  And  no  diet  and  fitness  regimen  is  alike  simply  because  no  body  is  alike.

First and Foremost…

Consult  your  doctor  before  you  start  any  diet  or  exercise  regimen,  especially  if  you’re  under  doctor’s  orders.  Conduct  your  research  thoroughly  to plan  an  effective  diet  and  fitness  regimen.  But,  why  is  diet  primal  when  we  should  be  talking  about  abs?  Well,  you  can  strength  train  up  to  six  times  a  week  but  if  you’re  still  eating  processed  foods  and  taking spins  through  the  drive-thru,  all  of  the  cardio  and  the  strength-training  in  the  world  won’t  melt  that  flab  for  you.   Victoria’s  Secret  models  avoid  processed  foods  and  fast  foods.  A  lot  of  processed  foods  are  often  made  of  chemicals  that  are  even  hard  to  pronounce,  so  if  you  don’t  know  what  it  is  or  can’t  pronounce  it,  why  would  you eat  it?

Victoria’s  Secret  models  often  stick  to  organic  fruits  and  vegetables  and  eat  foods  that  are  high  in  protein  so  they  can  maintain  the  muscle  they  work  so  hard  for  through  strength  training. This diet  is  very  wise,  but  it  won’t  work  for  everyone  so  it’s  important  to  consult  your  doctor  if  you  are  under  doctor’s  orders.  Other  than  that,  a  diet  where  everything  in  moderation  (and  as  little  processed  foods  as  possible)  may be  the  key  for  you.

The  exercise  regimen  of a  Victoria’s  Secret  model  is…fierce. Gisele  Bundchen  loves  horseback  riding  and  yoga, but  most  of  the  models  will  do  strength  training  and  cardio  for  two  to  three  hours  as  much  as  six  times  per  week. Cardiovascular  activity  like  running  and  walking  is  added  because  it  helps  melt  fat  even  faster.  If  you  have  a naturally  high  metabolism,  you  might  not  have  to  as  much  cardio  and  can  focus  more  on  strength  training.  If  you  cannot  devote  this  much  time  to  your  regimen,  thirty  to  sixty  minutes  of  strength  is  great  too. Begin  with  a  five  minute  warm-up  and  concentrate  on  plie  squats,  lunges,  reverse  lunges,  push-ups, calf raises, tricep kick-backs, and  a  series  of  cross-over  and  upper-cut  punches  for  one-two  minutes  each. Work  with  weights  and  a  medicine  ball  for  extra  resistance.

Bottom Line

This  doesn’t  reflect  the  true  regimen  of a  Victoria’s  Secret  model,  but  if  you  want  to  sculpt  some  nice  curves,  I’d  advise  sticking  to this  plan.  The  key  is  to  find a  diet  and  exercise  regimen  that  works  for  you  so  you  can  ultimately  find  comfort  being  in  your  skin  and  prancing  around  like  the  Angel  that  can  be  too.

Photo Credit: Vogue

When  Black  Friday  Weekend  rolls  in,  it  can  be  considered  the  shopping  olympics  of  it’s  own  kind.  So,  fill  the  tank  up  with  fuel  for  the  car  and  head  to  Starbucks  for a  salted  hot  chocolate  to  fuel  yourself.  It’s  going  to  be  a long  and  exciting  day.

• Victoria’s  Secret  PINK: Stop  in  for  their  BOGO (Buy One Get One Off) Bra Event. You can get 50% off of PINK bras and fleeces are only $25 if you step in before 12/7. Victoria’s Secret is located within The Court.
• Neiman Marcus! Want to treat yourself? Step in to check out their Black Friday Sale. Neiman Marcus is located within The Plaza.
• Nordstrom! Some prices are slashed up to 50% off!  If you’re shopping online, you qualify for free shipping on all orders that total $100 or more with PROMO CODE: HOLIDAY09.
• Gap! You can buy one and get another free off of men’s and women’s sweaters and women’s PJ pants now until the rest of today.
• Banana Republic! 30% off all sweaters, outerwear, and more. Shopping online? Get free shipping when you spend $50 or more. This offer can’t be beat and expires 11/29
• 7 For All Mankind! $25 off when you spend $200. $50 off when you spend $300. $100 when you spend $500. This offer is good until 12/12
• Aeropostale! Stop in and score 50-70% throughout the entire weekend on your Aero favorites. Offer ends 11/29
• Armani Exchange! Spend $150 off and get $50 taken off of it. This offer is good all weekend.
• BCBG Max Azria! Get warm and toasty by checking out their cashmere and boot sale. 50% off. BCBG is located within The Plaza.
• Betsey Johnson! 40% off entire store. Offer good until 11/29

And that’s  just  the  short  list!  This  weekend  the  Mall  will  start  extending  their  hours  until  10pm  (excluding  Sundays  where  the  Mall  will remain  open  until  8pm).  The  Mall’s  holiday  courtesy  shuttle  and  valet  services  will  also  go  into effect  to  better  serve  your  shopping  needs.  Good  luck  out  there.

Ardha Matsyendrasana  transforms  the  spine  by  increasing  spinal  rotation,  improving  blood  flow  to  the  disks,  and  builds  strength  and  flexibility  within  the  erector  spinae  muscles.  This  posture  can  also  nourish  the  internal  organs  because  alternatively  compressing  and  stretching  the  torso  is  thought  to  bring  circulation  to  those  areas.  The  stomach,  intestines,  and  kidneys  receive a  nice  squeeze  which  usually  improves  digestion  and  elimination.  The  neck  and  back  recieve  a wonderful  stretch  as  well.

To  start,  it  is  advised  that  you  spend  a few  moments  warming  up  with  a few  Sun  Salutations  to  free  your  mind  and  prepare  your  body  to  adjust  to the  proper  form  of  this  pose.  When you’re  ready,  begin  by  practicing  a modified  straight  leg  version  of  this  pose  and  focus  on  key  goals: elongating  the  spine,  twisting  from  the  inside  out, and  breathing. Sit  on the  floor  with  both  legs  straight,  and bend  your  right  knee,  placing  the  sole  of  your  right  foot  outside  the  left  thigh,  as  close  to  your  thigh  as  possible.  With  clasped  hands,  hold  your  right  shin  just  below the  knee.  On  the  inhale,  lift  up  from  the  base  of  the  skull.  On  the  exhale,  release  your  hips  into  the  earth. Imagine  creating  space  between  your  vertebrae.

Twisting

Stay  where  you  are  and  don’t  be  afraid.  Just  place  your  right  hip  and  hug  your  right  knee  into  your  chest with  your  left  arm.  Inhale  and  lengthen  the  spine,  and  exhale  drawing  your  belly  into  your  spine  as  you  begin  twisting  to  the  right.  Focus  on  your  spine  as  the  central  axis  and  the  twist  spiraling evenly  upward,  like a  barber  pole.

Breathing

Remember  that  you’re  lengthening  your  spine  with  each  inhalation  and  exhalation.  Keep  your  shoulders  relaxed  and  stay  here  for  three  to  five  good  breaths  before  you  release  slowly  with  an  exhalation  and  repeat  on  the  other  side.  Be  sure  to  clasp  your  hands  with  the  opposite  thumb  on  top.

Credit: YogaJournal.com

One More Thing

I  have received  over  1K  in  visitors  for  the month  of  October! This  is  why  I  am  thankful  for  the  amount  of  readers  who  enjoyed  viewing  my  blog  this  year.  It’s  your  patronage  that  helps  fuel  my  inspiration  for  further  posts  and  I  am  happy  to  contribute  for  you  today  and  tomorrow.  After all, without style where would fashion be? Happy Thanksgiving to you and your families, near and far!

Photo Credit: Vogue

I  have  been  toying  around  with  several  new  options  on  the  King Of Prussia Mall website. These  new  options  hope  to  help  navigate  shoppers  on  their  next  visit  to  the  mall,  especially  throughout  the  holidays. One  of  the  new  widgets  to  the  website  is  Trip  Planner which  is  designed  to  help  shopper’s  pinpoint  their  shopping  trip  down  to  their  gift  giving  needs.  The  widget  will  calculate  the  right  shops  based  on  some  basic  information  you  entered  about  who  you’re  shopping  for  and  what  their  personality  is  like.  The  widget  also  informs  you  about  the  closest  location  to  park  and  restaurants  that  are  closeby  to  your destination.  It’s  a great  tool  for  new  shoppers!

Also,  be  sure  to  visit  the holiday  section of  the  website  to  become  inspired,  regardless  of  your  budget.  Visitors  can  also  browse  what  stores  are  having  the  latest  sales  and  see  what  the  holiday  must-haves  are.  You  can  gain also   more  information  on  when your  little  ones  can  visit  Santa  as  check  the  Mall’s  holiday  hours.

If  you  still  haven’t  found  inspiration  for  your  gift-giving  list,  you  might  want  to  look  into  giving  a King  of  Prussia  gift  card at the  Mall  website or  at  a  customer  service  desk  in  the  mall.  The  King  of  Prussia  Mall  launched  a new  gift  card  that  has  no  fees  after  purchase  and  also  no  expiration  or lost  value  either.  You only  give  what  your  recipient gets.

Once  you’re  at  the  mall,  make  your  shopping  easier  (and)  lighter  on  your  feet  by  taking the holiday courtesy shuttle. Beginning on Black Friday, this shuttle will run on weekends every twenty minutes for one month to make sure you can get to everywhere you want to go in the mall, even if your feet don’t want to! It’s car service with a smile.

Speaking of car service, you can also consider KofP’s holiday valet service for a nominal fee of six dollars. Interested shoppers may park their cars at Nordstrom, Lord & Taylor, T.G.I. Fridays, and Cheesecake Factory. Upon check-in, customers will be given a business card to call when they are ready to leave the Mall. Neiman Marcus will continue their valet service as well.

Shoppers are also able to access the internet through any of the Mall’s free Wi-Fi services from Black Friday to indefinitely.

In  case  you  need  another  reason…

On  my  occasional  visits  to  the  Mall,  I  always  will  find  that  there  is  always  something  new  and  different.  Regardless  of  whether  you  have  holiday  shopping  in  mind  and/or  you  haven’t  been  to  the  mall  in  ages,  perhaps  it’s  time  to  play  some  catch  up! Since  2006,  the  center  has  added  several  new  luxury  brands and tasty eats to  it’s  roster: Gucci (Plaza),  Henri  Bendel (Plaza),  Kiehl’s (Plaza), Lilly Pulitzer (Plaza), Salvatore Ferragamo (Plaza), Juicy Couture (Plaza), Cole Haan (Plaza), Lucky Kids (Plaza), Legal Sea Foods Restaurant (Court), Tumi (Plaza), Anne Fontaine (Plaza), and the Art of Shaving (Plaza).

Easily  accessible  from Route  202, I-76 and  the Pennsylvania  Turnpike,  King  of  Prussia  Mall  is  also  just  one  mile  from  Valley  Forge  National  Historic  Park and  the Valley  Forge  Convention  Center.  For  more  information,  please  visit  the  Mall  Website.

Photo Credit: epilepsyhealth.com/yoga

The  neck  carries  a  lot  of  tension  too.  Since  the  nerves  of  the  neck  go  to  the  eyes,  ears,  and  brains,  a spinal  misalignment  can  cause  vision  and  hearing problems,  as  well  as  headaches  and  insomnia.  Also,  major  blood  vessels  transport  themselves  from the  neck  to  the  brain.  A  neck  misalignment  can  put  added  pressure  on  the  blood  vessels  and  reduce  the  blood  flow  or  circulation  to  the  brain.  This  is  also  a very  common  symptom  with  chronic  fatigue  syndrome.

Usually,  the  trouble  starts  in  the  joints  because  they  aren’t  lubricated  and  begin  to  stiffen  with  an  accumulation  of  calcium  which  can  occur  at  any  age.  Despite  our daily  lifestyles,  these  asanas  can  be  done  anywhere.  But,  keep  in  mind  the  basic  asana  guidelines:  Wait  1  1/2 – 2  hours  after  meals,  wait  at  least  1/2  hour  after a  snack,  always  stretch but  never  to  the  point  of  pain,  inhale  to  raise  the  body  and  exhale  to  lower  the  body,  and  repeat  each  asana  1-3  times.

Technique

Allow  the  rest  of  your  body  to  remain  still  while  you  drop  and  roll  your  head  forward.  If  you  don’t  hear  any  crunching  or  grinding,  you  don’t  have  to  worry.  But,  if  you  do,  it’s  best  to  attempt  to  work  these  neck  exercises  into  your  regimen.  The  overall  benefits  of  doing  these  neck  exercises  can  increase  vitality  in  your  health,  especially  with  your  vision,  hearing,  as  well  as  overall  sleep  patterns.  These  neck  exercises  can  also  prevent  headaches,  since  the  nerves  and  the  blood  vessels  go  to  the  brain.

1. Close  your  eyes  and  effortlessly  drop  your  head  forward  and  pull  it  back. Don’t  forget  to  breathe  and  repeat  for  four  times,  working  your  way  up  to  six.  Allow  your  facial  muscles  to relax  too.

2. In  the next  exercise,  turn  your  neck  to  the  left  and  then  back  to  resting  position.  Now  turn  it  to  the  right.  Repeat  for  four  times.

3. In  this  exercise,  you’ll  want  to  tip  your  head  towards  your  shoulder  without  raising  your  shoulder,  otherwise  there  will  be  a little  pull  in  the  neck.  You  should  feel a  strong  pull  on  the  opposite  side  of  the  neck  when  yo  tilt  your  head  towards  the  right  side.

Caution: Some people will recommend  the  neck  roll  exercise  to  stretch  your  neck,  but  this  can  actually  jam  the  side  joints  of  the  neck  which  can  cause  inflammation.