Yoga for neck pain offers the much required relief than it relieves with medication or heating pad. Poor posture, accidents, stress and long-stretched physiological tension contributed to stiff neck. It also causes spasm of the neck, upper back and shoulder muscles. Twining of pain implies you resort to yoga poses.
List of Yoga for neck pain
- (Cow Pose) Bitilasana and (Cat Pose) Marjariasana
This yoga for neck pain poses are cow-cat pose and is a gentle flowing posture offering complete flexibility to the spine. It lengthens the neck and back torso with the stretches. It offers easy movement and is wonderful to create space.
Kneel on your hands. Align your hands below the shoulders and position knees beneath the hips. Inhale normally, look straight and extend your spine up and look forward. Expand our chest back and down. Move in a cat pose by reversing as you exhale and reach your chin to your chest while you may hunch gently. Repeat for 7 to 10 cycles, keeping normal breath.
- Balasana (Child’s Pose)
Sink your hips back touching your heels and reach your arms out touching the floor in front of you. Bring your hips low comfortably as much your body permits. Reach your arms, extend your shoulders while you bring your forehead between your hands to the floor.
Another alternative is to stack your hands to rest your hand, relax completely so that your neck is relaxed. Position in a child’s pose and breathe normally for 30 seconds to many minutes.
- Ardha Matsyendrasana (Seated Twist Pose)
Yoga for neck pain relief with ardha matsyendrasana offers great relief to the spinal column. It offers inner massage and encourages flexibility to neck.
Keep both legs straight and hands resting to your sides. Draw the right foot and bend right knee such that it is placed on the left leg outstretched. Inhale, sit tall up, extend your left arm, now exhale bring the left arm to your body. Position your right hand on the floor. Draw chin from your shoulder, sit tall and bend your head seeing the sky.
Few more Yoga for neck pain to check
- Viparita Karani
This is a very relaxing pose and offers your body the much-needed rest. It calms the nervous system, mind, aids circulation and takes the pressure off the neck and spine as it sinks into the floor, thus ensures as a perfect yoga for neck pain relief. For this pose, you can have a folded towel or blanket to place beneath your hips to offer support and comfort.
Position your body keeping the knees close to your chest and near a wall so there are no potential obstacles such as shelves. Exhale; roll onto your back, swing your legs resting on the wall. Your distance depends on your height on the wall and you can see what is comfortable for you. Experiment by finding the ideal distance. Keep your legs straight and sink your shoulders back into the floor. Draw your neck and head away from your shoulders. Keep your palms facing up. Hold this pose for 5 to 10 minutes; breathe gently and in a relaxed manner. Bend your knees; roll to your side and get off your support.
- Savasana (Corpse Pose)
Corpse pose is a relaxation pose and is also the right restorative yoga pose that is typically practiced at yoga class end. This pose is beneficial for anxiety relief and stress relief, as it helps in enjoying a deep peace of mind and body that learns to adjust to subtle physiological changes that takes place by the poses during the yoga session.
Begin this pose by lying on the floor in a flat position. Extend your legs, but if it is uncomfortable, draw your knees up and position the feet soles touching the floor. Extend your arms with palms facing up. Close your eyes and breathe effortlessly. Relax your jaw and face such that the remaining tension is let go off. Drift in a corpse pose for 5 to 15 minutes.
Caution for Yoga for neck pain
Be mindful of your daily posture. Move your neck daily in all the directions without causing any strain so that yoga for neck pain relief is assured.
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