Neck Pain and Yoga: by Neeraj Mehta (Fitness Expert)
Everyday activities sitting on computer, long driving, or even reading a book can create tension in the neck and shoulders. It’s no wonder that so many of us have persistent discomfort and pain in these areas. There are so many Yoga asana for Neck and Shoulder Pain presents simple, yoga-based practices that you can do at work and at home to release muscle tension for immediate relief.
Salabhasana (Locust Pose)
Lie down in a prone position; now lift your upper and lower body with center balancing on your stomach and pelvic. Salabhasana strengthens and increases flexibility throughout the entire back of the body, including the spine, legs, buttocks, and all of the muscles surrounding your ribs and upper torso. Working the upper back muscles improves posture and helps relieve stress and fatigue caused by slouching forward. This also strengthens the abdominal muscles and the chest. By lifting the front of your torso, you also deeply stretch the front upper torso. This helps to open the lungs, which improves breathing capacity.
Bhujangasana (Cobra Pose)
First lie down in a prone position and keep palms with the level of chest and then lift upper body upward towards the ceiling, in which the weight of the head is lifted against gravity – provide the most strengthening benefits for the back of the neck muscles. Release backache as well as keeping the spine healthy and flexible. It increases the flexibility and strengthens the spine
Ardhamatsyendrasana (Half -Spinal Twist posture):
It relieves lower back pain and erase out the stiffness between the vertebrae with increase in the elasticity of spine. Also stretches the shoulders, hips, neck and hands. Sit down on the ground. Stretch both the legs in front of you. First fold your right leg followed by the left leg.Now with your left hand hold the right knee. Then move your upper part of the body to right side and right hand will go back. Head and neck will move toward right side. Then will go back, to the starting position and repeat the same from other side
Marjaryasana (Cat Pose)
First make an all four position sequentially, exhale and round your spine towards the ceiling and bring your head inwards. Gently bring your chin towards your chest. This will provide a relaxed stretch which releases the stiffness, to your spine and belly, while also relieving you of neck pain!
Abhayasana (Assurance Posture) -an effective neck pain exercise
Abhyasana is an effective neck pain exercise. People affected by frozen shoulder, cervical spondylosis and stiff neck can avail the benefit of this simple neck pain exercise. Sit on padmasan or sukhasan. Raise your right hand sidewise till shoulder level. Palm will be in dorsiflexed position. Left hand will rest on left knee in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Face will be toward left side. Hold this position and count. Repeat by changing the hand.
Tadasana – Mountain Pose:
Stand straight with legs together and hands hanging on both sides, Look in front, Inhale and raise both your hands. Fold them at the elbow and bring the palms towards the chest, Join both the palms and Exhale. Inhale slowly and raise your hands above the head with the palms joined together, the fingers should be pointing upward. Raise your heel and stand on your toes. Stretch your arms as far up as possible, to return to the starting position first put the heels down, Exhale and slowly lower your hands. Benefits: This pose can correct your posture. Back pain and neck pain can be treated with Tadasana. Flexibility of spine increases.