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The neck can be a problem area for pain. Perhaps you've spent the entire day slouched in front of the computer, or you woke up on the wrong side of the bed this morning. Whatever the reason, you find yourself battling a stiff neck. Luckily, yoga exercises can quickly alleviate the pain.
First, you want to make sure your stiff neck isn't a sign of an underlying condition. If the pain is recurring or makes you dizzy, you might want to see a doctor. When you don't have any of those symptoms, doing these six simple yoga exercises will help to strengthen your neck muscles and improve flexibility, keeping your neck pain-free.
Try raising your shoulders as high as you can, then relax them completely. Do about five or six repetitions of this exercise. Then roll your shoulders in a forward motion about five or six times, and then repeat the exercise in backward circles. This is a great exercise to do whenever you feel the tension mounting in your neck muscles.
Sit up straight with your legs crossed, eyes forward, and inhale. As you exhale, move your chin down to your chest. Repeat this five times, and on the fifth breath, keep your chin to your chest and breathe thrice through your nose. Raise your head slowly as you inhale. Then, as you exhale, slowly lower your right ear onto your right shoulder, holding the position for three breaths. Do the same with the left ear to the left shoulder.
Lower your chin to your chest. Roll it slowly up to your right shoulder and drop it back down to your chest. Roll it back up to your left shoulder and drop it back down to your chest once more. Repeat this exercise three to five times. Do not try rolling your head completely around, as this may cause damage to your neck.
Extend your arms in front of you, keeping them parallel to the ground, palms facing each other without touching. Bring your arms up to your head as you inhale, and lower them down when you exhale. Do about four to eight repetitions of this exercise.
Stand up straight with your feet together, hands behind your back with fingers interlaced. Inhale deeply and gradually raise your arms behind your back while still keeping fingers interlaced. Try tucking in your tailbone to make sure you don't overdo the back stretches. Remain in this position for about three to four breaths then slowly lower your arms during the next exhale.
Place either palm on the back of your head, and simultaneously move hand and head towards one another. Hold this pose for about ten seconds. Next, move your palm to your forehead and with the same pushing motion, hold for another ten seconds. Then, place your right hand over the right side of your head and press for another ten seconds or so. Repeat the process with the left hand and the left side of your head.
Neck pain is usually caused by stress and bad posture. Prevention is the key, so remember to monitor your posture to prevent slouching.
Triangle, side angle, and downward dog will help the neck and shoulders too. Poor posture compromises the neck, shoulders, back and hips. If we allow our shoulders to sag at a desk and our backs to bend as we walk in the course of day-to-day activities, it creates a chronnic habit ofpoor posturing. Over the course of time, these misaligned joints will show the effects of the strain. Muscles will also be thrown off balance. This is usually evident in the stiffness and pain experienced in the neck, but it can happen at any joint in the skeleton.
In Hatha Yoga practice, the affected stiff areas are stretched and freed to make them more flexible and facilitate healthy blood flow. With constant practice of Yoga asanas for a stiff neck or shoulders, the muscles and joints are placed in balance where they should rightfully be. Pain and discomfort will gradually disappear.
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.
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