Yoga Teacher Training Forum

Yoga exercises for neck pain: Neck pain is a commonly found ailment nowadays, medically the health condition is known as cervicalgia. This problem occurs due to continuous sitting in the same seated posture for long hours, performing no physical activity, resting in wrong posture or pillow issue while sleeping.

There is no such treatment that cures pain permanently whereas temporarily it may be treated by using some pain killing ointments or by massaging. To get relief from neck pain it is necessary to practice some daily workout routine which mainly works on making body balance, aligned and flexible. The physical activity also provides tight structure that prevents body from causes behind this issue.

Yoga workout routine is a wonderful option to accomplish body balance, strength and flexibility in a natural, gentle and effective manner. Yoga is combination of bodily postures or asanas, breathing techniques and meditation. All of them are highly beneficial for alleviating stress, tension and pain from body offering relaxation to muscular stiffness. Yoga helps to free up all tensions surrounding neck area by keeping spinal cord straight while sitting or standing.

Regular practice of yoga techniques will be able to cure neck pain surprisingly; here are some best techniques beneficial to overcome the problem.

Paranayama Breathing: This is the initial exercise for relieving stress around neck area, deep breathing offers muscular relaxation in this area. Paranayama breathing is practiced by sitting in easy pose or sukhasana, focus on deep breath by closing eyes, slowly inhale and exhale. Repeat the sequence for at least 10 times, this technique will calm mind, reduces stress and anxiety from body.

Child’s pose: This resting asana is suggested as the best pain reliever for back and neck also calms mind, stretches hips, thighs and ankles. The pose provides a fresh feeling to body parts.

Cat and Cow pose: This is a sequenced posture performed in combination by getting down on all fours. Start by taking deep breath for 5 counts, looking forward, sinking chest downward and lifting head upwards. Then exhale till 5 counts by curving spine towards ceiling, chin inside towards chest. The movement is good for neck muscles and work as a way to massage upper back, neck, spines and discs.

Reclining twist pose: This exercise is helpful in making muscles of abdominal region much more flexible also gives a state of ease and happiness.

Legs up the wall pose: This simple pose helps to stretch back of neck gently, reduces fatigue by easing backache and aids in relieving cramps.

Extended triangle pose: This standing pose mainly focus on reducing stress and pain from body also helps for lengthening of spine.

Cobra pose: It is a posture that offers entire body stretch gently especially to neck and backbone.

Downward facing dog: This sequence works as a great stress reliever for abdominal, upper and lower back muscles. It helps to elongate and aligned spine, during practicing this pose, body is placed in a pushup position.

Corpse pose: It is an easy pose performed in the end of all exercises to acquire complete body relaxation. Corpse pose is performed by lying straight and closing eyes for 5 or more minutes, just feel body and breathing sensation. This pose is practiced for improving body posture, keeping spine and neck stable.