Neck pain can be widespread. There are many causes.
These include daily activities such as repetitive tasks, lousy posture, and keeping your head in a fixed position while you lean forward.
These yoga asanas can be used regularly to relieve neck pain permanently.
Yoga Poses For Neck Pain
Uttanasana, a Hatha yoga-style pose of moderate difficulty, is known as Uttanasana. This should take between 15 and 30 seconds. You don’t need to do it again.
Uttanasana requires that the head be held near the knees during practice. This puts pressure on the neck muscles and increases flexibility.
How to do Uttanasana :
Place your hands on the hips and stand straight on the yoga mat.
While inhaling, place your knees on the floor.
While bending your waist, lean forward.
Balance your body.
Move the tailbone and hips back a little.
Slowly lift your hips, and pressure will begin to build on your upper thighs.
Hold the ankle with your hands.
Your feet will be parallel.
Your chest should touch the top of your foot.
There will be plenty of space between the chest bones, the pubis, and the abdomen.
Keep your thighs straightening inwardly and your feet on the heels.
Look through your legs and tilt your head.
For 15-30 seconds, stay in this position.
If you wish to get out of this position, contract your abdomen and lower limbs.
Breathe in, and then place your hands on your hips.
Slowly ascend upwards until you can stand normally.
Virabhadrasana-2 can be described as a beginner or easy position. It’s done in Vishya style. This should be done for at least 30 seconds on each leg. This should only be done once.
Regular Virabhadrasana-2 practice relieves swelling and pain in the neck, spine, and back. The pain can be spread by stretching the lower back muscles and flexion the hips.
It can also reduce stiffness and swelling in the muscles. This gives the yogi relief from back pain and helps with neck pain.
how to do Virabhadrasana-2 –
Place your feet on the yoga mat.
Spread the legs out 3-4 feet apart.
At a 90-degree angle, bend the right leg towards the side.
At an angle of 15 degrees, bend your left leg inwardly.
You should ensure that your right foot’s heel is aligned with your left foot’s middle.
Lift your hands to the shoulder.
The palm will face upwards.
Both hands will remain parallel to each other.
Take a deep breath in.
When you exhale, bend your right knee.
Remember that the right knee cannot reach beyond the ankle.
The right knee and right ankle will continue to be straight.
Now slowly turn your head to the right.
Balance your body. Relax and be comfortable.
Now, stretch your hands out and press your pelvis down.
Keep a smile on your face, and continue to breathe.
Take a deep, exhaling breath and get up from the chair.
Inhale and lower your hands.
This asana can be repeated with the left leg.
At a 90-degree angle, bend the left leg towards the side.
At an angle of 15 degrees, bend your right leg inwardly.
Extended Triangle Pose is also known as Utthita trikonasana. Utthita trikonasana should be practiced for between 30 and 60 seconds. You can repeat this exercise once more.
Utthita trikonasana is a continuous practice that strengthens the ankles, knees, and thighs. This causes strain to the ankles, groins, thighs, shoulders, knees, and hips.
People who work at desks are also advised to practice the Utthita Trikonasana yoga pose. Regular practice improves flexibility in the body. This will help prevent future problems with the neck muscles.
How do you UttitaTrikonasana:
Place your feet on the yoga mat.
Between the feet, leave a space of between 3.5 and 4 feet.
The right leg should be at 90 degrees to your outside, and the left leg at 15 degrees.
Place your right heel in the middle of your arch.
Your foot should be pressing the ground.
Both the feet and the body are equally weighed.
Take a deep, slow breath in and exhale.
Inhale and turn your body to the right while you are exhaling.
While riding the body, the waist will stay straight.
Lift your left hand and touch the ground using your right hand.
Both hands can form a straight line when they are joined together.
Place your right hand on your shin, ankle, or right foot.
The writing should be where it is, but the side of your waist shouldn’t change.
The left hand should be extended towards the ceiling, just above the shoulder.
Keep your head in the same position as before, or turn your head to the left.
Your eyes should be focused on the left hand.
Your body should be angled to the side.
Your pelvis and chest should be open.
Do your best to stretch as much as possible and keep your body stable.
Take deep, long breaths.
As you exhale, your body will feel more relaxed.
Deepen your breathing and let go.
Place your hands on the sides of the body and straighten the legs.
Repeat the process for the left leg.
You can eliminate many issues, such as neck pain, stiffness, and cervical spondylitis, by practicing Gomukhasana.
This asana makes the body look like a cow. This is a short yoga position. This is the most well-known asana of Hatha Yoga.
This asana can help you lose weight and make your body beautiful. Gomukhasana helps strengthen the muscles in our shoulders and thighs.
How to do Gomukhasana
You can sit on a yoga mat and do Sukhasana or cross-legged.
Bring your left leg towards you and pull it toward your body.
Place your right foot on top of the thighs of your left leg.
This leg should be pulled out and brought to your body.
Place your right hand on the shoulder.
As far as you can, bend your elbow and place the hand behind you.
Bend your left hand at the elbow.
From the stomach side, move to the back.
Now, take both hands and join them.
Keep your hands behind your back.
For 10-12 seconds, remain in this position.
If you feel discomfort, you can return to your starting position.
Straighten your legs and open both hands.
Regular practice of Ardha Mattsyendrasana improves flexibility, especially in the hips. This asana also benefits the neck and shoulders and gives the body energy.
This asana is best practiced under the guidance of a yoga instructor. After a few days of practice, it becomes straightforward to perform this asana.
how to do Ardha Matsyendrasana –
Dandasana: Sit down on the yoga mat.
Press lightly with your hands on the ground.
Breathe in while you lengthen your spine.
Bend your left leg.
Place your left foot above your right knee.
Now, bend your right leg.
Place your foot near the left buttock.
Place the right hand on the left leg.
Grab your left foot.
When you exhale, bend your torso as far as possible.
Now, turn your neck to the left so you can focus on your left shoulder.
Place your left hand on the ground, and you can breathe normally.
For 30-60 seconds, stay in the pose.
You can get out of asana by doing all steps in reverse.
You can repeat the same steps on both sides.