We spend hours in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. This sequence will help.The neck is the tender most part of the body. Lifestyle and professions revolving around technology require us to sit crouching before a television, laptop or desktop for long duration, causing strain in our neck muscles causing Cervicalgia, as neck pain is better known in medical terms.
Yoga Asanas for Neck Pain Relief
- Natrajasana or Reclining Twist
- Marjari Asana or Cat Pose
- Viparita Karani Asana or Legs-up-the-wall Pose
- Savasana or Corpse Pose
1. Balasana(Child Pose)
This asana gets its name from the Sanskrit words ‘bala’ (बाल) that means child and ‘asana’ (आसन) that means pose. This asana resembles the fetal position. It is a resting pose that focuses on the thighs and also helps alleviate back pains. If this asana is performed with a full gravitational pull, one can notice a great sense of mental, physical, and emotional solace.
The Benefits Of Balasana (Child Pose)
- It helps release tension in the chest, back, and shoulders.
- This asana is highly recommended, especially if you have a bout of dizziness or fatigue during the day or during your workout.
- This asana helps to reduce stress and anxiety.
- It helps to massage and flex the internal organs in the body, keeping them active and supple.
The word Natraja is combination of two Sanskrit words “Nata” (dancer) and “Raja” (King). Siva, the supreme dancer is called by this name and this posture is dedicated to Him. It is believed that the cosmic dance of lord Shiva is the creation and destruction of the world.
- This posture improves sense of balance and concentration. Natraj Asana stimulates all the major and minor Joints of the body in a single process. For the arthritics it has a great curative effect upon all the Joints. It brings proper activation upon the shoulder joints, hip joints, the knees, the ankles, the palms and the fingers. Because of this conditioning, the muscles, nerves and tissues of these areas get normalized and their functioning is restored.
- Natraj Asana also has curative and corrective effects on spine. It removes backache, stiffness, and other disorders of the spine providing flexibility to the limbs. Strengthens the major bones, enhances the digestive power, improves eyesight, and generates vitality, potency.
3. Cat Pose
Cat Pose asans Sanskrit name is Marjaryasana. If you have difficulty rounding the very top of the upper back, ask a friend to lay a hand just above and between the shoulder blades to help you activate this area.
- Stretches the back torso and neck.
- Provides a gentle massage to the spine and belly organs.
4. Viparita Karani Asana or Legs-up-the-wall Pose
The Viparita Karani is a mild inversion and is also called the Inverted Lake Pose or the Legs Up The Wall Pose. It has anti-aging effects on your body, apart from a host of other health benefits. Some Hindu scriptures state that the Viparita Karani not only reduces wrinkles but also keeps both old age and death at bay.
- It helps to relax tired, cramped feet and legs.
- It gives the front of the torso, back of the legs, and the back of the neck a good stretch.
- It relieves a mild backache.
- This is an asana that helps to soothe and calm the mind.
5. Savasana or Corpse Pose
Savasana is a pose of total relaxation—making it one of the most challenging.This pose is also called Mrtasana (pronounced mrit-TAHS-anna, mrta = death.
- Calms the brain and helps relieve stress and mild depression
- Relaxes the body
- Reduces headache, fatigue, and insomnia
- Helps to lower blood pressure