Yoga Poses to Help Relieve Shoulder and Neck Pain

Yoga has been serving as one of the major means of relief of mental as well physical problems since its advent. With the progress of centuries, yoga has gone through a lot of changes and evolution. Different branches of yoga have been introduced over the years, each of which has a separate significance. Different health issues can also be cured by regular and effective practice of yoga poses. Cure of shoulder and neck pain is possible through yoga poses. In this article, we will discuss each of such effective yoga poses for shoulder and neck pain. Continuous sitting positions or standing positions can lead to chronic back pain. Practicing of yoga asanas will release any kind of tension held in your body and hence release chronic neck and back pain.

Standing forward bend pose:

To practice this pose, first stand with your feet just under your hips. Keeping the knees straight or bending slightly, fold your upper body forward. Keep your hands on the yoga mat or your legs. To let your neck and head relax, bring your chin closer to your chest. For further modification, you can gently move your head in relaxing motions. Try to hold the pose for about 1 minute and come back to the standing position, rolling your spine and flexing it.

Cat Cow Pose:

This is a very essential pose practiced in almost all yoga sequence. To start with this pose, you need to sit on all fours, aligning hands and shoulders as well as knees and hips. With inhalation, make a downward arch as you look up. As you exhale, form an upward arch with you back pointing upwards. Repeat the inhalation-exhalation cycle for a few times, and try to hold the position for a minimum of 1 minute.

Child’s Pose:

To begin with this, first sit on your knees with your legs folded. Bend slightly forward as you walk your hands in the front and keep your hip on your heels. To relax your neck and spine, keep your hands in the extended position. Hold this position and take deep breaths, feeling the tension melting away from your body. Come back to the original sitting position by walking your hands backwards.

Sphinx Pose:

Firstly, lie down on your stomach aligning elbows with your shoulder. Press your palms on the yoga mat. Lift your upper body with the support of your forearms, keeping the lower back and thighs as tight as possible. Keep gazing at the front for a few breaths as you feel the stretch of your spine. Maintaining this position for about 2 minutes will make you feel the stretch and lengthening of your neck and shoulder.

Legs Up the wall Pose:

This is a very simple yet effective pose to practice. Just lie on your back near a wall. Keep your legs against the wall with feet towards the ceiling and rest your arms on both sides with palms open upwards.  Hold the position as you take deep breaths. Practicing this pose helps to reduce mild backache and neck pain.

Corpse Pose:

This pose is probably the easiest to practice in a yoga sequence. Simply lie on the yoga mat with your back and neck straight. Keep your hands on both sides with palms facing upwards. Concentrate on your breaths as you inhale and exhale. This is a pose meant for complete relaxation of the muscles of your body.

Reclining Twist pose:

Lie with your back straight on the floor mat. Lift your right leg and slowly bring it over the left one. The right leg should make right angle on the floor. Face towards right side, with your hands in stretched condition. Maintain the pose for a few deep breaths and repeat the same with the alternate side.

How does yoga work to reduce your shoulder and neck pain?

Yoga helps to strengthen and stretch upper body and shoulder that reduces the pain through comfortable movements.If you have a job profile that makes you sit in a position for long hours, yoga is the best way to give your spine a nice relaxation and stretch.By releasing the tension in neck and shoulders, yoga loosens up your muscles.Some poses like the seated forward bend are great for stress relief.Practicing yoga poses involving easy neck stretches especially designed for stiff shoulder and chronic neck pain can help you get rid of the discomfort.With the regular practice sessions, you will feel an enhanced mobility in your muscles of back, shoulder and neck.

For more information: Yoga Teacher training in Goa