Chronic neck pain can be irksome and at times downright debilitating. Yoga is a great way to build physical strength and stamina while easing bodily aches and pains. Yoga is a fantastic form of preventative and health care and with regular practice you can alleviate neck and back pain while avoiding high costs associated with medical treatment.
Things You'll Need:
Yoga mat
Comfortable clothes
Blanket
relax
1
Turn off your cell phone. Find a clean, quiet place in your house where you will not be disturbed and set up your yoga mat and props. Close your eyes and breath deeply for several minutes. As you breath, try to clear your mind of any distractions or worries from your day.
2
Begin in Balasana, also known as child's pose. Kneel on the floor with your big toes together and sit on your heels. Separate your knees and, on an exhale, lay your torso between your thighs with your forehead on the floor. This is a resting pose. Stay in the pose for several minutes. When you are ready to come up, lift from your tailbone on an inhale.
3
The "Cat and Cow" sequence promotes flexibility in your back. For Marjaryasana or
cat pose
get in a table top position with your knees below your hips and your hands in line with your shoulders. Keep your head in a neutral position and look at the floor. Keeping your knees and shoulders in the same position exhale and round your spine. Imagine a string is pulling your rounded spine up towards the ceiling. On an exhale return to a neutral position. Bitilasana (cow pose) is the opposite of cat pose and the two are often alternated in a yoga class. Keeping your hands and knees in the same tabletop position inhale and lift your sitting bones and chest. Your belly should hang towards the floor. Exhale and return to a neutral position. Alternate the gentle "cat and cow" poses 10 to 20 times.
4
For Extended Puppy Pose begin on your hands and knees like in Cat and Cow. Walk your hands forward and curl your toes under. Exhale and with active arms move your buttocks half way back towards your heels. Put your forehead on the floor or a blanket to relax the neck. Keep a slight curve in your lower back and breath deeply. Hold for about a minute. Repeat the sequence 1 to 3 times.
5
Always end your yoga practice with Savasana or corpse pose. Corpse pose is a pose of complete relaxation. Lay flat on your back with your arms spread and palms up. Your legs should separate slightly. Lay in corpse pose with a quiet mind for 5 minutes per 30 minutes of yoga practice.
practice several times a week for optimal results.
If you have serious neck injuries consult your doctor first!
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