Neck pain is a common complaint experienced by almost everyone at some point in their lives. Sitting for long hours in front of the computer in a hunched up position, sleeping on the wrong type of pillow and whiplash or other types of neck injuries can result in almost debilitating neck pain. Luckily, certain yoga positions may help to alleviate neck pain, according to yoga therapist Carol Krucoff at Duke Integrative Medicine. Consult your doctor before performing any of these poses, particularly if you are recovering from an injury.
Cat/Dog
The cat/dog is a flowing series of two postures that can help to alleviate neck pain, according to NeckSurgery.com. To perform the cat-dog, come onto your hands and knees with your knees hip-width apart and your arms directly under your shoulders. As you inhale, arch your back and point your chin toward the ceiling, looking up. As you exhale, round your spine and curl your tailbone under, bringing your chin to your chest. Repeat these positions several times, connecting the breath with your movements.
Cobra
The cobra pose may also help to alleviate neck pain, according to the Health Age. In this pose, you stretch your neck backward, helping to increase the circulation to the back of the neck. If you have back problems, you should consult your doctor or a yoga teacher before performing this pose. Lie on the floor on your stomach. Point your toes. Place your arms in front of you, propping yourself up on your elbows. Raise your head and bend your neck backward to look at the ceiling. Straighten your arms by pressing into the floor, lifting your torso off the floor and arching your lower back. Hold this pose for 20 to 30 seconds, then release.
Downward-Facing Dog
The downward-facing dog pose is a beneficial pose for alleviating stiffness in the neck, shoulders, hamstrings and calves, stretching the chest and stimulating the nervous system, according to the Health Age. To perform this pose, begin on all fours, with your knees directly under your hips and your hands slightly ahead of your shoulders. Lift your buttocks toward the ceiling, pressing your arms and legs into a straight but not locked position. You should be in an upside-down V position. Lengthen the back of your neck and keep your shoulders broad. Stay in this position for several breaths, then return to all fours.
Savasana
Many people store excess tension and stress in their neck, causing tightness, stiffness and pain. According to Krucoff, paying attention to the body and developing a heightened awareness of how stress and tension affect your body is a crucial part of alleviating neck pain. The corpse pose, also known as savasana, can help you to relieve stress and tension in your neck as well as in the rest of your body. This pose is typically performed at the end of a yoga practice. Lie on the floor with your legs at a comfortable distance apart and your arms relaxed by your sides. Close your eyes. If you like, you can use an eye bag for added relaxation. Simply pay attention to your breathing, allowing the thoughts to flow out of your mind, as though they are flowing down a river. Relax your neck and shoulders. Lay in this position for five minutes or for as long as you wish.
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