6 Yoga Poses and exercises for neck Pain — Sportskeeda

Neck pain is quite widespread and has a myriad of reasons. It can result from routine activities that require you to move forward repeatedly or having poor posture or a tendency to keep your body in one spot.

It’s not hard to create discomfort in this region It’s not unusual for pain to radiate into shoulders as well as back. The pain in the neck can be the cause of other ailments, including headaches or even injuries.

Yoga can be a wonderful option to eliminate neck tension. Through regular practice it is possible to release all stress. Even for neck pain that is chronic yoga can be beneficial.

Yoga Asanas to Relieve Neck Pain

Take a look at the following six yoga poses that you can practice to ease neck discomfort:

1) Standing Forward Bend Pose

Here’s how:

• Stand up with your feet under the hips.
• Increase the length of your body by bringing your upper body inwards and maintaining an incline at your knees.
• Use your hands, legs or a piece of wood to the floor.
• Relax your neck and head by tucking your neck into your chest and placing your head on your chest.
• You can move your head gently between sides, forward to back or in circular motions. This can help ease tension in neck and shoulders.
• Do this for at least one minute.
• Bring your arms up and your head while rolling your spine until you are standing.

2.) The Extended Triangle Pose

It’s done in the following manner:

• Take a step, jump or walk your feet wider away from your hips.
• Take your left foot off and the right foot forward with your left foot at an angle.
• Lift your arms up parallel to the floor, keeping your palms facing downwards.
• Move forward using your left arm, while bent forward with your left hip.
• From this point then lower your right hand and lift your left arm until it reaches the ceiling.
• You are able to look anywhere, or move your head for a moment while looking upwards and downwards.
• Maintain this position for 30 minutes. Repeat with the other side.

3.) Warrior II Pose

The procedure is as follows:

• Take the left leg back while standing with your toes slightly towards the left.
• Move your left foot forward. The left foot should align with the outside of the right foot.
• Lift your arms until they’re parallel to the floor, keeping your palms facing downwards.
• Flex your right knee, but don’t extend it past your ankle.
• Your spine should extend upwards while you press down on both feet.
• View beyond your right fingertips. Maintain this position for 30 minutes.
• Repeat with the opposite side.

4.) Thread the needle Pose

Instructions:

• Begin on all fours using your wrists underneath your shoulders, and knees underneath your hips.
• Lift your right hand and then move it to the left as you walk along the floor by bringing your palms up.
• Place your left hand on the floor to ensure stability. lay your body back upon your left shoulder and then look to the left.
• Keep this position for 30 seconds.
• Release slowly, Return to your child’s position for a few minutes then repeat the exercise on the opposite side.

5.) Sphinx Pose

Instructions:

• Relax on your stomach and place your elbows under your shoulders, the forearms and hands pressed together.
• When you lift your head and upper body then tighten your lower back as well as your buttocks and the thighs to ensure stability.
• Maintain a straight line of sight and make sure you’re lengthening your spine.
• Continue to hold this position for 2 minutes.

6.) Pose for a Puppy Extended Pose

Instructions:

• Begin on all fours by placing your wrists just below your shoulders and your the knees below your hips.
• Make your hands move slightly towards the front, then raise your heels so that they rise up onto your toes.
• As you progress, bring your buttocks closer to your heels, stopping at the halfway point.
• Engage your arms and ensure that your elbows are elevated. Your forehead should be resting upon the ground or on a blanket.
• Let your neck relax completely. Keep a small angle in your lower back while you press your hands, extend your arms, then pull your hips towards your heels.
• Take a moment to hold.

Takeaway

According to different estimates, approximately 50% of us suffer from neck discomfort at some point. But, with our hectic technology-driven, modern lives, that figure could be higher than 100 percent. The good news is that yoga can assist to ease neck discomfort.

Doing yoga poses that help strengthen your shoulders, neck and upper body can help keep these muscles in good shape and help keep them healthy. Doing these asanas regularly can relieve or even eliminate neck discomfort.

Keep in mind you are always changing. Therefore, you must modify your routine and avoid postures which cause discomfort or pain. Allow your breath to guide your movement , allowing you to move fluidly and slowly. Don’t try to force yourself into a posture; only reach the limit.

Yoga, yin as well as restorative yoga are great for relieving neck discomfort. It is not recommended to practice intense, fast-paced yoga unless you’ve had experience.