From being hunched over a computer, to sitting in a car, to holding the phone with your ear and shoulder--our neck and shoulders start to hold tension around our ears, which causes rigidity in the neck and eventually leads to pain and loss of mobility. Yoga exercises work and stretch the neck and shoulders and help to align the body and ease stress and strain.
Cat Pose
Cat pose is a basic kneeling posture that increases spine flexibility. It gently massages the spine and stretches the neck and back. It is done on all fours in a "tabletop" position. On an exhale, the spine rounds toward the ceiling, and the head releases toward the ground. Transition to cow pose and move between cat and cow pose three times.
Cow Pose
A counterbalance to cat pose, cow pose stretches the neck and front torso, relaxes the lower back and mobilizes the lower back and sacrum. Done in the same "tabletop" position, the belly sinks toward the floor as the spine curves and the head lifts to a 45- degree angle. Move between cat and cow pose three times.
Half Lord of the Fishes Pose
Half lord of the fishes pose is a basic seated spinal twist that enlivens the spine and stretches the shoulders, hips and neck. Specifically the splenius capitis, a strap-like back of the neck muscle that bridges the head to the vertebrae, is stretched, and the sternocleidomastoid strap, a neck muscle that curves over the neck bones to tilt the head to one side, is worked. Sit in a cross leg posture with the spine elongated. Bring the left arm behind your back lined up with your spine. Plant the left palm on the ground with the fingertips facing away from your back. Bring your right hand to the outside of your right knee and twist the torso to the left. Bring your gaze over the left shoulder. Hold the posture for five breaths and release. Repeat on the other side.
Triangle Pose
Triangle pose is a hip-opening pose that stretches the sartorius, a muscle at the back of the leg that flexes, pulls in and externally rotates the thigh, hips, spine, groins and hamstrings. A posture that relieves backache, triangle pose is a therapeutic posture for neck pain. The gaze comes to the top arm fingertips, which fully stretches the neck. Step the feet apart in a wide stance. Point the front foot forward and pivot the back foot to 90 degrees. Keep both legs straight. Stretch the arms out in a T position. Hinge forward from the hip joint and bend the torso over the front leg. Place the bottom hand to the shin, ankle or floor behind the ankle if you can reach. Rotate your gaze to look at the top hand if it doesn't strain your neck. If you feel strain in the neck, turn your head so you gaze at the front leg foot. Keep the top arm lifted straight up. Stay in the posture for five breaths and release.
Staff Pose
Staff pose is a basic seated spinal extension pose. Staff pose strengthens the back muscles and stretches the shoulders and chest. Sit with the legs extended straight in front of you. Flex the feet so the toes point toward the ceiling. Bring the palms of the hands on the outside of the hips. Press down through the palms and straighten the elbows. Ground the tail bone and legs. Lengthen the spine and sit tall. The pose improves overall posture. Remain in the pose for 10 breaths and release.
Dolphin Pose
Dolphin pose is an inverted forearm support posture that loosens the shoulders, tones the arms and legs and stretches the hamstrings and calves. A variation of downward facing dog pose, dolphin pose is supported by the forearms with the palms pressing together. The shoulders should be directly in line with the wrists, with the shoulder blades stretching toward the tailbone. Come to a "tabletop" position on your hands and knees. Make sure the knees are inline with the hips and the shoulders are in line with the wrists. Come to your forearms with the elbows planted and press the palms together. Draw the hips up and back and straighten the legs. The body resembles an upside down V. Press down through the heels and forearms. Stay in the pose for five breaths and release.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "The Key Muscles of Hatha Yoga"; Ray Long MD FRCSC; 2005
- Yoga Journal: Dolphin Pose
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