Sitting at a desk all day can often result in neck pain due to bad posture, stress, and tension. Instead of reaching for painkillers or a hot water bag, consider trying out these seven yoga poses to alleviate neck pain and prevent future discomfort.
Regular practice of these poses can help keep your neck and shoulders pain-free and relaxed.
Bitilasana (Cow Pose) and Marjariasana (Cat Pose)
The Cow-Cat pose is a gentle flowing posture that helps in stretching and lengthening the back and neck, providing flexibility to the spine.
How to do it:
Start on your hands and knees in a neutral position, with hands below shoulders and knees below hips. Inhale as you extend your spine, arching your back and neck while looking up. Exhale as you round your back, bringing your chin towards your chest.
Balasana (Child’s Pose)
Child’s Pose is a restorative posture that helps in relaxing the neck and back while reducing stress and tension.
How to do it:
Start in an all-fours position and exhale as you sit back on your heels, extending your arms in front of you. Lower your hips as far as comfortable and try to touch your forehead to the floor.
Ardha Matsyendrasana (Half Spinal Twist)
This seated twisting pose provides flexibility to the spine and neck while massaging the abdominal organs.
How to do it:
Sit on the floor with one leg bent over the other, twist your trunk and neck to look over your shoulder, holding the pose for a few breaths.
Viparita Karani (Legs Against the Wall Pose)
This pose helps in calming the nervous system, relieving pressure on the spine and neck, and improving circulation.
How to do it:
Lie on your back with legs up against a wall, allowing your body to relax and release tension in the neck and spine.
Ear to Shoulder Pose
This simple pose allows for lateral movement of the neck and can be done standing or sitting with a straight spine.
How to do it:
Gently bring your ear towards your shoulder, holding the stretch for a few breaths on each side to release tension in the neck.
Savasana (Corpse Pose)
This pose is known for its restorative properties, helping to relieve stress and anxiety while promoting relaxation and peace.
How to do it:
Lie on your back with legs extended, arms at your sides, palms facing up. Relax your entire body and breathe deeply, allowing all tension to melt away.