7 simple yoga asanans to relieve neck pain

Here are 7 yoga poses that can help relieve neck pain.

By: Pavitra Sampath | | Updated: March 10, 2015 6:24 pm

In this day and age, our body goes through a lot of wear and tear. With all that stress, travelling and a sedentary lifestyle eventually takes a toll on our body, its muscles and bones. One of the spots that most people tend to overuse is the neck. Cervicalgia, a term that is clinically used to describe neck pain, arises mostly from long, continuous hours of sitting in the same posture or a rough night of sleep and the lack of a workout. So, instead of suffering through endless sessions of physiotherapy and medication, here are seven simple yoga poses that can help you get rid of that neck pain in a jiffy. The best part of yoga is that it has been in existence for more than five thousand years and it’s still going strong. Here are the poses you can try: Also Read - Suffering from Vertigo? Try these yoga asanas to treat this condition

Balasana or Child’s Pose: Kneel on the floor/Place your shin on the floor with toes touching each other. Sit on your heels. With hands by your side, exhale and lay your torso down between your thighs/bend from the waist laying your torso between your thighs. Slowly allow your head to touch the ground. Do as much as possible and don’t strain yourself. Your hands should be resting by the sides of your torso with palms facing upward. Stay in this pose for as far as possible and slowly while inhaling lift yourself back to the same position. Place your hands on your thighs with palms facing the ceiling as in a state of surrender to God. This pose not only relieves neck and back pain but also calms your mind. It also stretches the hips, thighs and ankles and makes you feel fresh like a child! Read more about how you can do this asana. Also Read - Get quick relief from sciatica pain with these stretches and exercises

2. Natraja Asana or Reclining Twist: Lie on the floor with your back straight. Slowly lift your right leg and bring it over your left leg. While the left leg remains straight, make sure that the right leg makes a right angle on the floor. Stretch your hands either ways and face rightwards. Take few deep breaths, while being in this pose for thirty seconds. Repeat the same with your left leg. While making your muscles more flexible, it takes you to that state of contentment and bliss. Here is how you can do the reclining pose. Also Read - Fight chronic pain with yoga and meditation: It restores mental and physical health

3. Bitilasana or Cow Pose: Start with your shin placed on the floor and the rest of the body postured in a table-top position (that is with your thighs, torso and hands). Make sure to have your knees directly below your hips and your wrists, elbows, shoulders and thighs are in line, perpendicular to the floor. Your torso must be parallel to the floor. Being in this posture, inhale and pull your tummy inwards towards the floor and lift your head upwards. Remain in this posture for a while and follow with the Cat posture (given below).

4. Marjaryasana or Cat Pose: Sequentially, exhale and round your spine towards the ceiling and bring your head inwards. Gently bring your chin towards your chest. Continue these two poses (cow and cat pose) in sequence while you inhale and exhale. Doing this would provide a gentle massage to your spine and belly organs, while also relieving you of neck pain. Here is how you can do the cat pose.

5. Viparitakarani asana or legs-up-the-wall: This one’s simple. Just lay on your back with your legs straight against the wall. Feet must face the ceiling and your legs should be touching the wall. Rest with your arms out to the sides and palms facing upward. Take deep long breaths and breathe out at least fifteen times before you switch to the next pose. This yoga pose gently stretches the back of the neck, relieves mild backache and eases fatigue, helps in avoiding cramps and feet. Here’s how you can do this asana.

6. Utthita trikonasana or Extended Triangle Pose: Initially you stand straight. Now separate your legs as much as you can. With your back straight, extend your hands sideward. Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards. Look at your left hand while you are positioned in this posture. Remain in this posture as long as you can. Remember, not to stretch yourself beyond your limits. The purpose of yoga is to relieve you from pain, not to give additional pain. Read more on how to do this asana.

7. Savasana or Corpse Pose: This one is the simplest of all. All you need to do is lay down and allow your body just let go. Lie on the floor and keep your legs and hands straight. Keep your neck and back straight and loose. Your hands must be by your sides, palms facing upwards. This is supposed to be the last in the sequence of asanas. Your body must be in this position for at least five minutes for deep relaxation to muscles and self. Read more about how you can do this asana.

Content courtesy: www.artofliving.org/yoga

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Published : July 9, 2014 7:27 pm | Updated:March 10, 2015 6:24 pm

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