Yoga is widely known as both athletic and stress relieving, but in addition, it also can treating muscle pain, specifically neck pain. If you suffer from neck stiffness, tension or pain, there are yoga poses you can do to alleviate it.
Cat Pose (Bidalasana)
Get down on all fours, hands and knees on the floor. Looking forward, inhale for five counts and sink your chest downward and head upward, your spine forming a U. Hold for five seconds. Exhale for five counts while curving your spine the opposite direction, toward the ceiling, tilting your chin inward toward your chest. Repeat four more times.
This flexion and extension of your neck is a good way to loosen the neck muscles and act as a gentle way to "massage" your spine and discs in the upper back and neck.
Cobra Pose (Bhujangasana)
Lie face down with your legs together, hands next to your shoulders, elbows bent. Lifting your upper body with your hands, slowly arch it up toward the ceiling while pressing your legs together, hips still on the floor. Stretch your neck gently by keeping your shoulders down.
Downward Facing Dog (Adho Mukha Svanasana)
Go into push-up position, keeping hands and feet hips-width apart. Push your hips up while stretching your arms straight, palms on the ground. Your body should resemble an upside-down V. Keep your legs straight while pushing your heels down toward the floor. Keep your head in line with your spine and point the top of your head straight down toward the floor.
Considerations
Pay special attention to how your body feels. Be careful not to overextend your joints or neck. If something feels uncomfortable or painful, try to slowly self adjust and alleviate the strain, but if that doesn't work, discontinue the pose. You can consider visiting a yoga studio to get feedback on your posture or to get additional recommendations on other poses you can do to alleviate pain, stretch or strengthen your neck muscles.
