Looking to release tension or tightness in the neck? These sequences will help support your yoga practice with poses to release pain and strengthen the upper body.
We often hang our heads -- staring at our mobile phones, studying a textbook, using computer, watching TV -- all of these things cause our heads to fall forward in front of our shoulders.
The ligaments and muscles in the back of the neck are constantly strained holding the weight of the head. Simple yoga asanas can help your neck problem to overcome neck pain and stiffness.
Props you need for the exercise: 2 Yoga blocks and 1 Yoga strap.
Pose 1: For this pose you'll need 2 yoga blocks. Place one on the ground so the back of your head can rest on it. Place the second one under the middle of the thoracic spine and let yourself totally relax here for 3-5 minutes.
Pose 2: Here we've got a gentle, restorative twist that's good for the upper body, especially the shoulders and arms. Place one yoga block horizontally on the mat under your face and rest your cheek. Slide the right arm under your body and out to the left. Extend the left arm forward, resting it on a block placed vertically. Breathe 8 to 10 breaths and then do it on the other side.
Pose 3: You can place 1 yoga block under your hip for added support as shown. Then, tilt your pelvis forward for a long spine and draw the shoulder blades toward each other. Keeping the spine long, take your left hand and gently pull your head down to the left shoulder. It shouldn't hurt at all - be very gentle! Breathe 5-7 breaths and then go to the other side.
Pose 4: This pose helps to open up the shoulders and chest, and stretches the triceps. It can be difficult to do if you're very tight in any of those areas, so use a yoga straps for help. Hold the pose for 2 minutes, do it twice.
Pose 5: Keep your spine very long and intend not to round the upper back as you gentle pull your chin toward your chest. Breathe slowly 5 - 7 breaths.
Pose 6: Interlace your fingers under your chin and sit tall, elbows together in front of the chest. As you inhale, lift the elbows as high as you can while keeping the chin parallel to the ground. Reach really high and you'll feel this stretch in your shoulders and side body. Breathe 5-7 breaths, 3 times.
Pose 7: This is part two of pose six. As you exhale, bring the elbows out in front, head gently goes back and look up as you squeeze the elbows together. Breathe 5-7 breaths, 3 times
These sequences, better do 3 times per week.
Important Note
Don't try this sequence if you have heavy stiffness or serious problem in your shoulders and upper body. Please consult your doctor/yoga teacher for safe practice advise.
About the author
Kiran is a yoga instructor from Mysore and teaching at Just Yoga Shanghai.
