What are some yoga poses to reduce neck pain?

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What are some yoga poses to reduce neck pain?

Yoga for the neck

Here we introduce you to seven easy-to-imitate yoga postures (asanas), which you can incorporate well into your everyday life. With regular exercise, they help you to get rid of your neck pain. When exercising your position, always keep in mind that your body will not overstress. Yoga should relax and not lead to further pain.


1.  Balasana or Child Position: Kneel  and bend slowly as you exhale. Lay your forehead on the floor. Place your arms next to your body with your palms facing up. If that position is not comfortable enough for you, you can place your fists on top of each other and under your forehead. Her chest gently presses against her thighs. Stay in this position for as long as you can comfortably. To finish the asana, come slowly, whirl after swirl, back to the kneeling position. Take a breath. This asana is a wonderful deep relaxation for the back. It also helps with constipation and calms the nervous system.

Contraindication: In case of serious back or knee injuries you should avoid exercising the position. Balasana should not be used during pregnancy. If you suffer from diarrhea or just recover from it, you should also refrain from performing the position.

2.  Natraja Asana or the “dancing Shiva”:  Lie on your back and angle your right knee. Place your bent leg over the left leg, which will stay stretched. Extend your arms to the left or right, palms facing up. Turn your head to the right. You are welcome to use your left hand to push your right knee down slightly. Important: Both shoulders retain traction. Hold the position for about 30 seconds while taking deep breaths. Repeat the exercise on the other side. This posture stretches the hips, lower back and abdominal and neck muscles. It also makes the spine supple and gets the digestion going.

Contraindication: If you have injuries to the spine, avoid this exercise.

3.  Bitilasana or the “cow”: Support yourself on your hands and knees so that your body resembles the position of a table. Make sure your knees are hip-width apart, your hands shoulder width. Your knees should be placed directly under your hips. Your wrists, elbows and shoulders must form a line. Now inhale, lift your head and look up; Become aware of the bulge in the lower back. Bend the middle and upper part of your spine as you expand your abdomen while keeping your lower abdominal muscles taut. Stay in position as long as it is comfortable for you and then move to the position of the cat .

4.  Marjaryasana or the “cat”:  Immediately following Bitilasana you exhale, make your spine round and press your chin to your chest. Pull in the belly. Repeat the entire exercise (cat-cow position) five times. Pay attention to the appropriate breathing.

Contra-indication: If you have neck problems, consult a doctor before practicing the position “cat-cow” under the guidance of a Sri-Sri yoga instructor.

5.  Viparita Karaniasana or the “half candle”:  This is a very simple exercise. Lie on your back and stretch your legs up the wall; the foot areas point to the ceiling. Your arms extend laterally, the palms also point upwards. Breathe in and out about 15 times before continuing with the next exercise. This yoga posture gently stretches your neck and has a beneficial effect on mild headaches and tiredness. It also prevents cramps in the legs.

6.  Trikonasana or the “triangle”: Stand up straight and spread your legs as far apart as you can. Keep a straight back, breathe in and stretch your arms sideways so that they line up with your shoulders. As you exhale, slowly bend down to the right until your right hand touches your ankle. Her left arm is now stretched upwards. Keep your left hand in view while exercising this position. Stay in this position as long as you are comfortable. Then slowly come back to the starting position and perform the exercise accordingly on the other side of the body. Trikonasana stretches the sides of the body, keeping the arms, legs and organs in the abdominal region fit and improving the flexibility of the spine and hips.

Contraindications: Avoid this exercise if you have migraine, diarrhea, low or high blood pressure, neck or back injuries.

7.  Shavasana or the funeral:  This exercise is the simplest of them all. The secret of this position is simply not doing anything. Lie on your back; the legs are slightly spread. The arms are right next to your body, the palms face up. The eyes are closed. With this asana you end every yoga session. Treat yourself to this relaxing posture for about five to 15 minutes. It is said that there should be five minutes in this position for every 30 minutes of yoga. In this way, you can give your muscles and yourself another few minutes of deep relaxation.

Regular yoga practice trains the body and mind and has many positive effects on health. However, it is not a substitute for medicine. 

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