Yoga Exercises to Reduce Neck Pain

Introduction:

Neck pain is very common, and it can be caused due to various factors. It can be due to daily activities, poor posture, or keeping the head only in one position. Neck pain can radiate efficiently to the shoulders and back. They can even cause headaches or other disturbances. Practicing simple yoga poses can help reduce neck pain and result in relief. Various asanas are done for the relief of neck pain.

Which Are the Yoga Asanas for the Relief of Neck Pain?

The yoga asanas usually performed to reduce neck pain are -

1. Balasana (child pose).

2. Natarajasana (reclining twist).

3. Marjari asana (cat pose).

4. Viparita karani asana (legs up the wall pose).

5. Utthita trikonasana (extended triangle pose).

6. Savasana (corpse pose).

What Is Balasana or Child Pose?

Balasana or child pose creates a short period of relief from something painful. This yoga posture targets the full body. The benefits of balasana are that it is calming and relaxing. It helps manage the mental and physical stress from work and reduces pain in the back and neck region. It helps in reducing constipation. Balasana or child pose activates the parasympathetic nervous system, which is the nervous system that helps in relaxing the body after stress or any danger. This yoga posture helps in decreasing the body's blood pressure. It helps to stretch the back muscles and the leg muscles. It can also relieve the symptoms of headaches or migraine. Balasana, or child pose, is contraindicated in people with serious back or knee injuries and in pregnant women.

How to Do Balasana or Child Pose?

The steps in doing the balasana or the child pose are as follows -

• First, kneel on the floor and sit on the heels of the leg.

• While resting the hips on the heels of the leg, exhale and bend forward.

• Lower the forehead towards the floor.

• The arms should be in line with the body, with hands on the floor and keeping the palms up.

• Keep the chest on the thighs. Press and hold in that position for a few minutes.

• Then slowly come up to the original sitting position on the heels uncurling the vertebrates and relaxing.

• Balasana, or child pose, is considered a resting pose. One should be in each position for 30 seconds to a few minutes to help the mind and body to relax.

What Is Natarajasana or Reclining Twist?

Natarajasana, or reclining twist, is a type of yoga that helps strengthen the spine while detoxifying (fresh blood flow) the internal organs in the body. Natarajasana is a poster that stretches the shoulder, neck, spine, and thighs. It helps detoxify the internal organs while the whole body rests or relaxes. Regular exercise Natarajasana poses or reclining twist helps relieve back pain, shoulder pain, and neck pain. This yoga poster is also called reclined dancing shiva pose. It helps in improving digestion and gives deep relaxation to the body. Natarajasana, or reclined twist, is contraindicated in people with spine, knee, or hip injuries and pregnant women.

How to Do Natarajasana or Reclining Twist?

The steps in doing natarajasana or reclining twist are as follows -

• Lie on the floor with the back straight and arms stretched horizontally in line with the shoulder blades.

• Extend the left leg straight along the line with the body and bend the right knee towards the chest with the left palm.

• Inhale deeply. Exhale and cross the right knee to the floor on the left side slowly with the help of the left palm.

• Turn the head to the right side and look at the palm of the right hand, which is placed horizontally in position with the shoulder.

• Ensure that the left and right shoulder blades touch directly on the floor, even if the right knee does not touch the floor. There is a chance of lifting one of the shoulder blades from the ground while twisting the right knee to the ground.

• Feel the twist in the arms, neck, thighs, stomach, and back while relaxing in the natarajasana pose.

• Relax while exhaling while in a reclining twist.

• Hold the natarajasana pose for a few minutes.

• Slowly turn the right knee and head in line with the body and lie straight for a few seconds.

• Repeat these steps on the left knee.

What Is Marjariasana or Cat Stretch?

Marjariasana or cat stretch can increase spine and neck flexibility. It can strengthen the shoulders and wrist joints. It massages the digestive organs and helps in increasing the digestive juices. This pose helps in relaxing the mind and improving the circulation of blood. It is contraindicated in cases who have severe neck or back joint problems.

How to Do Marjariasana or Cat Stretch?

The steps to do marjariasana or cat stretch are as follows -

• Place both hands and feet on the floor to form like legs of the table. The back of the body forms the tabletop.

• The hands are placed flat and perpendicular to the floor directly under the shoulder.

• Place the knee in line with the hip width.

• Look straight. Inhale deeply and tilt the head and the chin backward. Push the stomach downwards and raise the tailbone outwards, which compress the back muscles.

• This is called the cat pose. Hold this pose and take deep breaths.

• Now, do the counter movements while exhaling. Drop the chin, head to the chest, and arch up the back, relaxing the buttocks.

• Hold this arched pose for a few seconds and slowly return to the initial table-like position.

• Continue this exercise five or six times.

What Is Viparita Karani Asana or Legs Up The Wall Pose?

Leg up the wall pose is done to get deep relaxation of the body and mind. It releases tension in the back and neck. It can be done even by people with an injury to the knee, as it does not take any weight from the knee. It relieves stress. It is contraindicated in people with high blood pressure and pregnant or menstruating women.

How to Do Viparita Karani Asana or Legs Up The Wall Pose?

The viparita karani asana or legs up the wall pose is done while placing a towel behind the neck region in case of neck soreness.

• Lie down straight on the floor with the back close to a straight wall.

• The back or the buttocks has to touch the wall.

• Lift the legs slowly against the wall (the legs should be straight).

• The feet should be positioned parallel to the roof or ceiling.

• Take the arms and rest on the back of the body for support. The palms should be faced upward.

• Take deep breaths in this leg against the wall pose, slowly come down by bringing the knees, turn to the left side, and slowly sit up.

What Is Utthita Trikonasana or Extended Triangle Pose?

Utthita trikonasana, or extended triangle pose, helps relieve mild backache and neck pain even during pregnancy. An extended triangle pose can help to reduce stress. In this pose, the spine is stretched. It is contraindicated in people with some heart conditions, reduced blood pressure, or headaches and diarrhea.

How to Do Utthita Trikonasana or Extended Triangle Pose?

The utthita trikonasana, or extended triangle pose, is done by the following steps -

• Stand straight on the floor and spread the legs as widely as possible.

• Extend the left hand and body sideways while keeping the back straight.

• Inhale deeply and slowly bend towards the left side. The left hand should touch the ankle of the feet while keeping the right hand directed upwards.

• In this posture, take a few breaths while looking at the right hand.

• Slowly reach the standing position and repeat this sequence on the right side.

What Is Savasana or Corpse Pose?

In savasana or corpse pose, people lie down on the back and close their eyes to relax the body and mind. It helps eliminate tension in the mind and reduce stress. It can reduce pain in various body parts, including the neck.

How to Do Savasana or Corpse Pose?

Savasana or corpse pose can be as follows -

• Lie straight on the floor and close the eyes. Feet and knees should be completely relaxed and kept apart from each other.

• Keep the hands along with the body with the palms facing up.

• Keep attention and awareness to a particular body part. Likewise, relax all the body parts. Slowly and gently take breaths and relax.

• After 20 minutes, slowly turn to the left side while keeping the eyes closed. Lie in that position for some time and gently sit up with the help of the left hand.

• Take breaths slowly and gently and gently open the eyes.

Conclusion:

Doing these simple yoga poses can reduce neck pain. It should be done consistently and with pure commitment to get good results. Perform all the yoga postures only after consulting a doctor about whether the body is comfortable doing such yoga poses. Learn the poses from a certified yoga teacher to improve the treatment prognosis.