We are most flexible in the neck and low back, and these are the areas of the spine where most people complain of tension, discomfort or pain. To alleviate neck pain, practice yoga poses that provide therapeutic traction to the bones and muscles of the neck. While working at a computer, remember to do simple movements such as rolling the shoulders back and down and neck rolls, slowly rotating the head in each direction. Doing so will keep the upper mid-thoracic spine mobile and the neck pain-free.
Sukhasana
Seated poses, such as Sukhasana, or Easy Pose, are a good way to imprint a healthy posture that provides stability to the neck and releases tension. Sit cross-legged on a mat or thick towel. Flex your feet and cross your legs at the center of the calves to guard the ankle and hip joints. Lengthen through the crown of your head, and if you have one, set a light, foam yoga block on top of your head. Lift your head up as you slide the shoulder blades down and draw the front ribs in towards the spine; remain for 30 to 60 seconds. Remove the block, and imagine it is still there as you extend your head away from your waist. Do these same actions whenever you sit, to help keep the spongy discs and verterbra in your neck healthy.
Uttanasana
Standing forward bends, such as Uttanasana, are appropriate if you do not have a history of neck or low back injuries. Stand with your feet hips-width distance apart, and place your hands on the tops of your thighs as you extend your chest forward with a flat back and small arch in the low back. You will resemble an "L" shape. Keeping this length in the neck and low back, fold at the waist, keeping the legs active by contracting the quads and hamstrings, the front and back of the thighs. Bend your arms, and hold your elbows. Allow your head to drop towards the floor. Remain for several breaths before placing your hands on your thighs and drawing in the lower abs; lift your head and chest at the same time to stand. Uttanasana provides traction to all seven verterbra of the neck.
Adho Mukha Svanasana
Include a daily practice of Adho Mukha Svanasana, or Downward-Facing Dog Pose, to provide therapeutic spinal traction. Come to your hands and knees on a mat or carpet to avoid slipping. Make sure your hands are shoulders-width distance apart, with the middle fingers extended straight forward. Press into your hands and step your feet back, keeping them hips-width distance apart. Draw the hips back, keeping length in the neck and low back as you contract the front and back of the thighs to guard the knees. Line your ears up with your inner arms, and avoid pressing your forehead or chest towards the mat. Remain for several breaths before lowering down to your hands and knees. Downward-Facing Dog Pose provides traction for the entire spine, and especially the neck, as the weight of the skull extends it.
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