Neck pain The word yoga can be a common problem, especially if you’re new to the practice or new to certain poses. Deviation and lack of alertness during practice or even daily activities can lead to neck pain, very often. These include ordinary everyday movements that require repetitive forward movements, bad posture, or the tendency to keep your head still. The possibility of developing discomfort in this area of your body is common, and it is easy for that pain to spread to your shoulders and back. Headaches and even injuries can result from neck pain. (Also read: Yoga Expert Gives Beginners Advice To Prevent Yoga Injuries )
Himalayan Siddhaa Akshar, Yoga Master, Spiritual Master and Lifestyle Coach shared with HT Lifestyle some tips and exercises to help relieve neck pain if you experience it during your yoga practice.
1. Warm up with yoga
You should start practicing with Sukshma Vyayam or other subtle exercises. When practicing yoga, you should warm up by gently rotating your hips, arms, wrists, head and neck as well as moving your ankles to gradually warm up the joints. Take a brisk walk around the area to stretch and relax your muscles.
This way, you’ll get your body ready for exercise and reduce your risk of injury. Make sure your body is fully warmed up before doing any poses that require you to arch your back, such as camel pose and snake pose.
2. Take the core test
After raising your legs, bring your legs to your chest for a full five seconds before lifting them all the way up to ensure you have the right core strength.
3. Find a comfortable place to lay your head
Place your palm on the top of your nose and extend your middle finger over the top of your head to determine where to place your head on the floor.
4. Practice inversion safely
- Rotate your forearms and elbows toward the floor while doing the banana tree move.
- Verify that you are not experiencing any pressure or feeling in your head.
- When you get into the pose, always keep your head still. Also, use a spotter if possible.
5. Regular muscle tension
Do yoga and stretch regularly in the morning to combat this. This can help with problems including discomfort or stiffness in the shoulders and neck. Use these yoga practices in your practice at least three times per week.
6. Yoga Postures
To prevent neck pain, there are some poses that require special care. There are many steps you can take to ensure that you are doing yoga in a way that is right for your body, ability level, and desired goals.
- Bird Dog, a variation of Marjariasana
The horizontal abdomen and back can both benefit from more strength training with this yoga pose. When walking on all fours and using a double mat for added knee protection and cushioning, stretch one arm and the opposite leg. After pausing to catch your breath, switch sides. Do it 5 times for each side of the repetition. This is useful for supporting the back and abs, strengthening the spine, and promoting mental focus.
Gently bend over the yoga mat or on a soft surface. Hands should be placed on hips. Next, gradually begin to arch your back. When the arms are straight, slide the palms over the ankles. Don’t put any stress on your neck by leaving it in a neutral position. After exhaling, slowly return to the starting position.
Lie on your stomach with your hands clasped behind your back. Take a deep breath and hold it for a few seconds (this is called Kumbakh). Raise your head, shoulders, and chest as high as you can. Keep your feet firmly on the ground. Hold the pose for ten breaths.
7. Limit your digital use
We end up using digital devices such as smartphones, computers and tablets for most of our waking hours due to our current lifestyles. According to a recently completed study, people are said to use their smartphones for an average of 4 hours per day. This could total a staggering 1,400 hours per year, which is completely unnecessary. Sitting for long periods of time and all these unhealthy practices can cause bad posture and stiffness in the neck and shoulder area.
High levels of pent-up stress can be a major contributing factor to neck, shoulder, and back stiffness. The stored nerve energy present in the neck and shoulder area when you are stressed causes a lot of pain. You can relax your muscles with the help of gentle yoga asanas, breathing techniques and meditation. Take a few minutes each day and notice how your stress levels change.
