Top yoga for neck and shoulder pain
Cervical pain, often resulting from issues like poor posture, stress, or a sedentary lifestyle, can be alleviated through specific yoga practices. Here are some of the best yoga asanas (postures) for cervical pain, along with their Hindi names and recommended duration for practice:
Mechanism:
This asana strengthens the spine and stretches the chest, shoulders, and abdominal muscles. It helps in improving posture and alleviating tension in the neck and upper back.
Benefits:
Reduces stiffness, enhances flexibility, and promotes better circulation in the cervical region.
Setu Bandhasana (Bridge Pose) - सेतु बंधासन
Mechanism:
This pose stretches the chest, neck, and spine while strengthening the back muscles. It helps in opening up the chest and improving blood flow to the neck and upper spine.
Benefits:
Relieves tension in the neck and shoulders, improves posture, and reduces the risk of neck pain.
Matsyasana (Fish Pose) - मत्स्यासन
Mechanism:
This asana stretches the front of the neck, throat, chest, and abdominals. It also strengthens the muscles of the back of the neck and upper back.
Benefits:
Alleviates stiffness in the neck and shoulders, improves spinal flexibility, and counteracts the effects of prolonged sitting.
Marjariasana (Cat-Cow Pose) - मार्जरीआसन
Mechanism:
This dynamic movement between arching and rounding the back helps in mobilizing the spine and neck. It increases flexibility and relieves tension in the cervical spine.
Benefits:
Improves spinal flexibility, reduces stiffness, and enhances coordination and body awareness.
Shavasana - शवासन
Mechanism:
This relaxation pose helps in calming the mind and reducing stress, which can contribute to tension in the neck and shoulders.
Benefits:
Promotes deep relaxation, reduces stress and anxiety, and helps in the overall healing of the body.
Ardha Matsyendrasana (Half Lord of the Fishes Pose) - अर्ध मत्स्येन्द्रासन
Mechanism:
This twist stretches the neck, shoulders, and spine. It helps in relieving tension and improving the mobility of the cervical spine.
Benefits:
Enhances spinal mobility, reduces stiffness in the neck and shoulders, and improves digestion.
Uttanasana (Standing Forward Bend) - उत्तानासन
Mechanism:
This forward bend stretches the spine, neck, and hamstrings. It helps in decompressing the cervical spine and relieving tension.
Benefits:
Reduces stress, improves flexibility, and promotes relaxation in the neck and upper back.
Supta Baddha Konasana (Reclining Bound Angle Pose) - सुप्त बद्ध कोणासन
Mechanism:
This reclining pose gently opens the chest and hips, promoting relaxation. It helps in releasing tension in the neck and shoulders.
Benefits:
Enhances relaxation, reduces stress, and improves flexibility in the hip and groin area.
Balasana (Child's Pose) - बालासन
Mechanism:
This resting pose gently stretches the back, hips, and neck. It helps in calming the nervous system and relieving tension in the cervical spine.
Benefits:
Promotes relaxation, reduces stress, and gently stretches the muscles of the back and neck.
