Yoga to relieve neck pain

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 One morning you wake up and your neck is not moving well and pains when you try it too, that's how most people are introduced to this ailment in their life. More often than not it is due to wrong pillows but sometimes it can be due to stress, old injuries, wrong sitting posture, sudden jerk, or even a wrong yoga asana. Following asanas will relieve the tension in the muscles and nerves and you will feel like you have a neck of an owl:

  1. Trikonasana:
    woman doing trikonasana

    Stand straight, inhale deeply, and with a jump spread apart the legs sideways 3 to 3.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. Stretch the left arm up bringing it in line with the right shoulder and extend the trunk. Gaze at left hand's palm. Hold it for a minute and then repeat for the other side.
  2. Urdhva mukh svanasana:
    man doing urdhva mukh svanasana

    Lie on the floor on your stomach, face downwards. Keep the feet about one foot apart. The toes should point straight back. Place the palms on the floor by the side of the waist, the fingers pointing to the head. Inhale, raise the head and trunk, stretch the arms completely and push the head and trunk as far back as possible, without resting the knees on the floor. Keep the legs straight and tightened at the knees, but do not rest the knees on the floor. The weight of the body rests on the palms and toes only. The spine, thighs, and calves should be fully stretched and the buttocks contracted tight. Push the chest forward, stretch the neck fully and throw the head as far back as possible. Also, stretch the back portion of the arms. Stay in the asana for half a minute with deep breathing. Bend the elbows, release the stretch and rest on the floor.
  3. Virabhadrasana II:
    woman doing virbhadrasana II

    Stand straight and take a deep inhalation, and with a jump spread the legs apart sideways 4 to 4.5 feet. Raise the arms sideways in line with the shoulders, palms facing down. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Stretch the hamstring muscles of the left leg. Exhale and bend the right knee till the right thigh is parallel to the floor, keeping the right shin perpendicular to the floor, thus forming a right angle between the right thigh and right calf. The bent knee should not extend beyond the ankle but should be in line with the heel. Stretch out the hands sideways as though two persons are pulling you from opposite sides. Turn the face to the right and gaze at the right palm. Hold for 20 seconds ad then repeat for the other side.
  4. Gomukhasana:
    woman doing gomukhasana

    Assume a sitting position, legs outstretched. Fold the left leg and place the heel beside the right buttock. Fold the right leg over the top of the left leg so that the right heel is on the ground beside the left thigh. The knees should lie one above the other. Place the left arm behind the back and the right arm over the right shoulder. Join the fingers of each hand behind the back. Make the trunk erect, hold the head back, and close the eyes. Repeat the process on the other side.
  5. Ardh matsyendrasana:
    woman doing ardh matsyendrasana

    Sit with the legs straight in front of the body. Place the right foot on the floor outside the left knee. Bend the left leg to the right and place the left heel against the right buttock. Place the left arm outside the right leg, and with the left hand hold the right foot or ankle. The right knee should be as near as possible to the left armpit. Turn the body to the right, placing the right arm behind the back. Twist the back and then the neck as far as possible without strain. Hold for 15 seconds and return back. Repeat for the other side. People with very stiff bodies can keep their folded legs straight.
  6. Utthita parsavakonasana:
    woman doing utthita parsvakonasana

    Stand straight and take a deep inhalation and with a jump spread the legs apart sideways to 4 to 4.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. While exhaling slowly, turn the right foot sideways 90 degrees to the right, and the left foot slightly to the right, keeping the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are perpendicular to each other and the right thigh is parallel to the floor. Place the right palm on the floor by the side of the right foot, the right armpit covering and touching the outer side of the right knee. Stretch the left arm out over the left ear. Keep the head up. Tighten the loins and stretch the hamstrings. Hold this asana for half a minute and then change the sides.
  7. Savasana:
    woman doing savasana

    Lie flat on the back full length like a corpse. Keep the hands a little away from the thighs, with the palms up. Close your eyes. Keep the heels together and the toes apart. To start with, breathe deeply. Later the breathing should be fine and slow, with no jerky movements to disturb the spine or body. Concentrate on deep and fine exhalations, in which the nostrils do not feel the warmth of the breath. The lower jaw should hang loose and should not be clenched. The tongue and pupil of the eyes should be passive. Relax and breathe out slowly. Stay in the asana for 15 to 20 minutes.
                                                                                                                                                                                                                                                                                                                                

Thank you for reading. Stay healthy!                                                                                                                                                                    


 Attribution:
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-utthita-trikonasana-pose-white-l_1282090.htm#query=trikonasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • Image by <a href="https://www.freepik.com/free-photo/man-practicing-yoga-pose_5119624.htm#query=urdhva%20mukh%20svanasana&position=18&from_view=search&track=ais">Freepik</a>
  • <a href="https://www.freepik.com/free-photo/sideways-full-image-attractive-muscular-young-woman-practicing-hatha-yoga-gym-standing-barefooted-mat-virabhadrasana-2-warrior-two-pose-having-concentrated-facial-expression_11284687.htm#query=warrior%20pose&position=0&from_view=search&track=sph">Image by karlyukav</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/happy-girl-sitting-cow-face-pose_1280524.htm#query=cow%20face%20pose&position=14&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-ardha-matsyendrasana-pose_3939727.htm#query=ardha%20matsyendrasana&position=5&from_view=keyword">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-utthita-parsvakonasana-pose-home-inte_3953860.htm#query=parsvakonasana&position=7&from_view=search&track=sph">Image by yanalya</a> on Freepik
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