Sit up straight.
Roll a towel along its long edge into a sausage shape.
Place the pillowcase over your shoulders across the back of your neck.
Cross the ends of the pillowcase over and hold one in each hand.
Place one hand on your chest bone and bring the other up to your eye level with the pillowcase resting on your cheek.
Apply a forward and upward tension to the pillowcase.
Turn your head away from your upper hand and then use the pillowcase to assist your head further round.
Hold and repeat.
