To begin this yoga asana, anyone should start with the basic exercises. First, like slow neck stretches. It is suggested to perform few repetitions of this yoga gradual neck stretches as it frees the tension and strain of the neck. This basic yoga pose can be done quickly standing anywhere, just take one chair by sitting on that.
What should you know before doing this asana?
While doing this Asana, your neck should be straight and not move forward or backward and should not bend on any one side.
Neck pain and headaches are often disturbed by excessive muscle tension of the neck and shoulders, which can lead to nerve impingement, disc misalignment, and feelings of anxiety, discomfort, and pain in the neck and head. These symptoms can be relieved, or partially relieved, with a regular stretching routine which lengthens all of the major muscle groups in the neck and shoulders.
What are the various yoga poses for Neck Pain?
There are some of the yoga poses which would be beneficial from relieving neck pain. They are discussed accordingly
1) Standing Forward Bend Pose
a) Take into a standing position with your feet under your hips.
b) Stretches your body like you fold your upper body part forward, holding a slight bend in your knees.
c) Take your hands to your legs, a block, or the floor.
d) Touch your chin into your chest, and put your head and neck fully in relaxing mood
e) You can gently move your head from side to side, front to back, or make gentle circles. This would help to release tension in your neck and shoulders.
f)Keep this position for at least 1 minute.
g) Take your arms and head up last as you move your spine up to standing.
2) Warrior 2 Pose
a) From status, take your left foot back with your toes facing out to the left at a slight angle.
b) Take your right foot forward.
c) The inside of your left foot should be in line with your right foot.
d) Take up your arms until they’re parallel to the floor. Your palms should face down.
e) Down your right knee, be careful not to extend your knee further than your ankle.
f) Put into both feet as you extend up to your spine.
g) Hold this pose for 30 seconds
h) Now do the opposite side
3) Trikonasana: This is also known as the triangle pose. This helps the body to keep in balance and gaining weight. This asana also helps to relieve neck pain.
1) To do this, asana, stand with your legs apart and up your hands in parallel with your body.
2) Next, bend to your right and touch the toes while lifting up your left hand up straight.
3) Look up and keep this pose.
4) Exhale and return to the first position. Repeat with the other side.
4) Cat-Cow Pose: This asana helps for stretching and lengthening the spine. This also helps to relieve neck pain
1) To do this asana, work of all your fours and lift your pelvis up while breathing in.
2) Arch your spine up and stretch your full body
3) Make sure your stomach is in. Repeat as per required
5) Cow face pose
a) Just sit into a comfortable position.
b) Up your left elbow and down your arm. So your hand comes to your back.
c) Use your right hand gently to pull your left elbow over the right, or take your right hand up to reach and keep your left hand.
d) Hold this pose for 30 seconds
e) Finally, do it on the other side
6) Sphinx pose
a) Lie down flat on your stomach with your elbows under your shoulders, putting into your palms and forearms.
b) Tight your lower back, buttocks, and thighs for supporting you as you lift your upper torso and head.
c) Keep your gaze straight forward and ensure you’re stretching your spine.
d) Keep this pose for 2 minutes
7) Legs up the wall pose
a) From a seated position, go forward on your hips toward a wall. When you are close to the wall, lie down, and swing your legs raise against the wall.
b) You can use a folded blanket or pillow under your hips for your better support.
c) Take your arms into any relaxing position.
d) You may apply gently massage to your face, neck, and shoulders.
e) Hold this pose up to 20 minutes
8) Corpse Pose
a) Lie down on your back with your feet a slide wider than your hips and your toes facing out to the side.
b) Keep your arms along with your body with your palms facing c upwards) Adjust your body so that your head, neck, and spine are straight
d) Concentrate on breathing deeply and releasing any tightness in your body.
e) Keep this pose at least 5 minutes