Do you experience chronic neck and shoulder pain? Are you looking for relief without the use of medications? If so, yoga may be the solution you’re looking for. Not only is yoga a great way to reduce neck and shoulder pain but it also provides a wide range of other physical and mental health benefits. In the blog, we’ll discuss the various ways that yoga can help alleviate neck and shoulder pain.
Types of yoga for Neck and Shoulder Pain
Consider yoga as a possible remedy if you experience neck and shoulder pain. Yoga is a traditional practice that may be modified to address various stressors, develop strength, and enhance flexibility and mobility. Yoga can be practiced in a variety of ways to manage and treat shoulder and neck pain. The three styles of yoga that may help with neck and shoulder pain are covered in the sections below.
- Hatha Yoga: Hatha Yoga is a gentle kind of yoga that emphasizes on breathing and postures. Hatha yoga can ease neck and shoulder pain and help with posture. It focuses on soothing postures and stretches that assist the neck and shoulders become more flexible and range-of-motion-friendly. Additionally, it can help with co-ordination and balance.
- Iyengar Yoga: Iyengar yoga is another style of yoga that may help with neck and shoulder pain. This alignment-focused style of yoga can be altered to accommodate practitioners of any skill level. It is advantageous for those who need to gain strength and flexibility while learning proper body alignment. It’s a terrific method to become more conscious of your body and get more control over your movements. Longer holds of the poses allow for deeper poses and more focused relaxation.
- Vinyasa Yoga: Vinyasa Yoga is an excellent practice for strengthening the neck and shoulders. It is a vigorous kind of yoga that emphasizes breathing and motions. It is a terrific technique to build strength and flexibility while still paying attention to alignment and breath. As it promotes deep stretching and relaxation, it is especially beneficial for anyone looking to lessen neck and shoulder pain.
Yoga Poses to Relieve Neck and Shoulder Pain
1) Cat-Cow Pose (Chakravakasana)
Cat-Cow is great for relieving tension in your back, neck, and shoulders. To do this pose, start by getting on all your fours with your wrists directly below your shoulders and your knees directly below your hips. As you inhale, arch your back and press your chest forward so that your belly drops towards the floor. As you exhale, around your spine and tuck your chin toward your chest. Alternate between arching and rounding your spine for 5 to 10 minutes.
2) Cobra Pose (Bhujangasana)
Cobra pose is a great way to start relieving both neck and shoulder pain. To do this pose, start by lying flat on the floor with your palms down and your legs together. Then, press your palms into the floor and lift your chest up and back arching your spine as much as you comfortably can. Be sure to keep your neck in line with your spine and not strain your lower back. As you hold the pose, take a few deep breaths and then release.
3) Extended Triangle Pose (Utthita Trikonasana)
The extended triangle pose is a great way to stretch out the neck and shoulders and reduce pain. To do this pose, start by standing your feet about 3-4 feet apart. Then, reach your left arm over your head, keeping your bicep by your ear, and reach your left arm out to the side. Then, bend at your hips and reach your right hand towards the floor, keeping your arm reaching up towards the sky. Hold this pose for a few breaths, then switch sides.
4) Standing Forward Bend (Uttanasana)
This posture is an excellent choice for treating neck and shoulder pain. Starting from a standing position with your feet hip-width apart and your arms by your sides, perform this pose. After that, slowly lean forward from the hips while allowing or lifting your shins off the ground as desired. Focus on stretching your spine and allowing your neck and shoulders to relax while you maintain this stance.
5) Seated Twist Pose (Ardha Matsyendrasana)
One of the best poses for easing neck and shoulder pain is the seated twist pose. This position aids in opening the chest, stretching the spine, and releasing shoulder and neck stress. To perform this pose, start seated with your feet flat on the floor and your legs extended in front of you. Next, keeping your feet flat on the floor, cross your right leg over your left. Put your right hand on the ground behind you and your left hand on your right knee. Take a breath in, then let it out as you turn your torso to the right. After remaining in this position for five to eight breaths, turn sides.
6) Knees-to-Chest Pose (Apanasana)
This pose stretches the muscles in the neck and upper back. In addition to easing stress and anxiety, this pose helps to relax the neck and shoulders. Start by either sitting or lying flat on your back to perform this stance. Wrap your arms over your knees as you bring them up to your chest. Hold this position for five to eight breaths while inhaling deeply.
7) Thread the Needle Pose (Urdhva Mukha Pasasana)
Thread the Needle Pose (Urdhva Mukha Pasasana): This pose offers excellent neck, shoulder, and upper back stretching. This position opens up the chest and improves blood flow to the area while also easing stress in the neck and upper back. Start on your hands and knees to perform this pose. The gap between your left arm and the left knee is where you should insert your right arm. After remaining in this position for five to eight breaths, turn sides.
8) Child Pose (Balasana)
Child’s Pose or Balasana is great for easing shoulder and neck stiffness. This position eases stress in the upper back, shoulders, and chest while also stretching the spine and opening the chest. To perform this pose, start seated with your feet flat on the floor and your legs extended in front of you. Then lower your forehead to the ground while bringing your knees to your chest. Release after holding the position for five to eight breaths.
9) Seated Forward Pose (Paschimottanasana)
This pose stretches the neck and upper back well. This position helps to relax the body and improve posture by releasing tension in the neck and shoulders. To perform this pose, start seated with your feet flat on the floor and your legs extended in front of you. Once your body is parallel to the ground, slowly tilt forward at the hips and extend your arms in front of you. After holding the position for five to eight breaths, release gradually.
10) Corpse Pose (Savasana)
Try the Corpse pose to end your workout and relax your entire body. Begin by lying on your back with your legs stretched out in front of you. Close your eyes and place your arms by your sides. Ascertain that your muscles are relaxed and your body is in a comfortable position. Hold the position for 5–10 minutes.
