When you’re stressed, it’s common to experience pain in the neck. When this happens, even the smallest of movements can cause discomfort and everyday tasks can become impossible. While some people use painkillers, others prefer to treat their neck pain naturally. In this article, we explore the best yoga poses to help ease neck pain. All you need to get started is a comfortable pair of yoga pants.
The first pose in the sequence is Arm Across Chest Pose. Stretching the muscles in the neck and shoulders, this posture can help to soothe a painful neck. To practice the asana, sit comfortably on the floor or a chair. Sit tall with your back straight and your neck lengthened. With your shoulders relaxed, reach your right arm out in front of you before moving it across your chest. Finally, turn your head to gaze over your right shoulder. You are in Arm Across Chest Pose. Hold the asana for around 30 seconds before repeating on the opposite side.
Another great pose for pain relief is Thread the Needle Pose. To practice the asana, begin on all fours with your knees directly under your hips. Next, walk your left hand forward until you can comfortably thread your right arm underneath it. From this position, you should be able to rest your right cheek and shoulder on the mat. You are in Thread the Needle Pose. Hold the asana for approximately 30 seconds, taking time to feel the stretch through the shoulders, arms, and neck. When you’re ready, repeat the stretch on the opposite side.
Often, neck pain stems from tension in the neck and shoulders. Shoulder Rolls work to relieve this tension and soothe the associated pain. To practice the pose, sit or stand tall with your back straight. Slowly draw both shoulders up towards your ears before pushing them back and down towards the ground. Next, bring them back forward before repeating the rotation as many times as you like. You are practicing Shoulder Rolls. To mix up the exercise, try rotating your shoulders in the opposite direction.
As Child’s Pose is a restorative asana, it can be deeply relaxing for the neck and back. Additionally, it can reduce the stress and anxiety that contribute to neck pain. To practice the asana, begin by kneeling on the mat. Next, inhale deeply as you sit back on your heels. As you breathe out, walk your hands out in front of you until your chest is resting on the mat. If you like, rest your forehead on the mat and relax your arms by your sides. You are in Child’s Pose. Hold the asana for around 1 minute whilst breathing deeply.
Seated Twist brings flexibility to the spinal column, helping to reduce tension in the back and neck. Additionally, it encourages side-to-side flexibility of the neck and massages the internal organs.
To practice the asana, begin in a seated position on the mat. Bend your right knee and place your right foot flat on the ground. Next, bend your left knee and move your foot under your right leg. If you can, place your left heel against your right sitting bone. Place your right hand on the mat just behind your right sitting bone. Finally, place your left elbow on the outside of your right knee. You are in Seated Twist. Hold the asana for around 1 minute before switching sides. To deepen the stretch, twist your torso a little further with each breath.
Simple in nature, Ear to Shoulder Rolls can be practiced almost anywhere. As well as facilitating lateral movement of the neck, the asana stretches the shoulder and trapezius muscles to relieve tension. To practice the asana, begin by sitting or standing tall with your shoulders relaxed. When you’re ready, slowly move your chin towards your chest. Next, draw your right ear toward your right shoulder. To increase the stretch, use your hand to apply gentle pressure on the head. After a few seconds, repeat the stretch on the opposite side.
This restorative asana gives the neck some well-deserved rest. Additionally, the pose increases circulation, calms the mind, and takes the pressure off the spine and neck. To practice the asana, place the shortest side of your mat against a wall and take a seat facing the wall. Next, lie back on the mat and extend both your legs up the wall. For best results, ensure that your bottom is almost touching the wall and that your legs are close together. You can either place your hands on your stomach or on the mat – whichever feels most comfortable. You are in Legs Up The Wall Pose. Hold the asana for around 2 minutes with your eyes closed. To make the position more comfortable, try placing a folded blanket or towel beneath your hips.
One of the most restorative postures of all time, Corpse Pose is ideal to end the sequence with. Designed to relax the body and mind, the asana can help to relieve the tension associated with neck pain. To practice the asana, all you need to do is lie down on your back and relax your arms by your sides. Throughout the posture, keep both legs stretched out. You are in Corpse Pose. Take a few minutes to focus on your breathing and feel the tension melt away.
Whether you’ve slept funny or your neck pain is caused by stress and anxiety, practice the above yoga poses to help ease neck pain. If you’re new to yoga, it may be worth attending a local class. There, an experienced instructor can advise you on how to practice each posture for the best results. Before your first session, pick up a supportive yoga bra and a pair of comfy leggings.