5 Best Yoga Poses for Neck Pain Relief

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Know, understand, and practice the top 5 yoga postures for neck pain through this blog.

Many of us might think that neck and back pain are simply results of aging or an incident (poor pillow and bad night sleep). But the truth is neck pain mostly occurs due to environmental toxins, stressors, undernourishment, and sedentary lifestyle. The way we sleep, slouch, and move throughout the day and night, putting unnecessary stress on joints, muscles, and over time causing degeneration of the spine structure –all these things together account for the poor health of the neck.

Luckily, we have the discipline of Yoga. The sole intention of Yoga is to make people healthy, vibrant and balanced. True indeed! The art of yoga is a method that helps people reverse the negative effects of an inactive and erroneous lifestyle that give rise to many health problems, including a neck pain.

A regular practice of yoga stretches and strengthens the spinal structure, thus relieving neck pain. It also encourages the postural doers to move the neck in its six primary direction that relaxes and lengthens it. Practice these yoga poses for neck pain.  Have a look at the five best yoga postures:

1. Rabbit Pose (Shashankasana): Kneel on a yoga mat with a straight back. Extend your hands back and grab the heels firmly. Sit back with your hips resting on the heels. Tuck the chin to the chest. Exhale and slowly bend forward. As you fold down, you shall notice an arch in your spine. Rest the forehead on the floor and raise your hips up. Lift the shoulders up and relax the neck. Hold this posture for 20-30 seconds.

Rabbit Pose (Shashankasana)

Benefit: A great yoga asana that creates space in the cervical spine. It also circulates freshly oxygenated blood to the brain.

2. Bridge Pose (Setu-Bandhasana): Lie straight on a yoga mat with bent knees pointing directly up and heels close to the hips. Spread your knees and feet a few inches apart. Press down your feet and hands into the floor to lift the posterior up. Your head, shoulders, and arms should remain on the ground. Go further, clasp your hands underneath the back and interlace your fingers. Lift the hips and back as high as possible. Remain in this pose for 30 seconds.

Bridge Pose or Setu Bandha Sarvangasana

Benefit: Bridge yoga pose is amazing for stretching the back of the neck and stimulating the thyroid gland.

3. Fish Pose (Matsyasana): Lie in a supine position. Extend your legs and arms and relax. Lift your pelvis slightly up and slip your hands under, palms down. Allow your posterior to rest on the back of your hands and forearms tucked in. Inhale, bend your elbows, pressing the forearms to lift your back up. Raise your chest, upper back, upper arms, head off the floor. Release your head back and place the top of the head on the ground. Hold this posture for 60 seconds.

Fish Pose (Matsyasana)

Benefit: Fish pose releases all the tensions of the neck and stretches it to prevent restricted movement.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana): Come on your fours with shoulders over the wrists and knees underneath your hips. Inhale, Roll your shoulder blades away from the ears and elevate your hips and gaze up. With an exhalation, draw your stomach in, puff the ribcage up, and look down towards the navel. Repeat the movements for 20 relaxed breaths and slowly come out of the pose.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

Benefit: The flexion and extension of the neck in this yoga posture help reduce stress and pain in the neck.

5. Thread the Needle Pose (Parsva Balasana): Begin in a tabletop position. Keep your shins and knees hip-distance apart. Breathe out, slip the right arm beneath the left keeping the palms up. Rest the right shoulder, ear, and cheek on a yoga mat. Gaze to your left side. Raise your hips and left elbow off the floor. Broaden your upper back and relax your neck. Hold this posture for 20 seconds.

Thread the Needle Pose (Parsva Balasana)

Benefit: A yoga pose that drains out all the stress from the neck, shoulders, and arms. The twisting of the body wrings out all the stale energy.

Try out these yoga poses for neck pain to release the strain, minor kinks and to prevent the onset of serious issues.

Meet Our Yoga Teachers

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Devender Bhardwaj

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Kulwant

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Gabriele (Gaby) Alscher

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Amit Kumar