The neck and low back are the most flexible parts of the spine. These are also the areas where most people say they experience pain or discomfort. As many people sit at a desk or in their cars with the head jutting forward, this posture can create strain on the neck. Practicing certain yoga poses can address neck pain by creating gentle, therapeutic traction. If your neck pain is above a level of 6 on a scale of 1 to 10, see your doctor to rule out a more serious condition.
Mountain Pose
Step 1
Stand in Tadasana, or mountain pose, to pattern your spine in a healthy posture that can help reduce neck pain. Stand with feet hips-width distance apart and place a lightweight, foam yoga block on top of your head. Practice extension by pressing through the feet and lengthening through the crown of the head, lifting your yoga block up towards the ceiling as you draw the lower abs in towards the spine. Slide your shoulder blades down away from the ears. Remain for several breaths before removing the yoga block. The idea is to pattern a healthy posture where your head is squarely stacked on top of your spine.
Step 2
Remain standing and move into Uttanasana, or standing forward bend, to provide the neck with therapeutic traction. Fold forward at the hips, turning from the hip joints to protect the lower back. Once your head is lowered below your waist, bend your elbows. Hold your left elbow with your right hand and right elbow with the left hand. Microbend your knees, activate the quadriceps and hamstrings of the thighs, contracting them to protect the knee joints. Let the weight of your head extend your neck gently. Remain for several breaths before placing your hands on your hips and drawing in the abs before extending the head up to return standing.
Step 3
Move into Adho Mukha Svanasana, or downward-facing dog pose, by coming to hands and knees on a yoga mat or towel to protect the knees. Set the hands on the floor shoulder-width distance apart and knees hips-width distance. Lift the hips and step the feet back until your low back is extended straight. Press your hands into the floor, moving the shoulder blades up towards your hips. Starting with your heels off the floor, microbend the knees as you did in Uttanansana, keeping the front and back of the thighs actively contracting instead of locking out the knee joints. Allow yur head to hang so that your ears line up with your inner arms. Remain for several breaths before setting your knees down and crossing your ankles to sit on the hips in Sukhasana, or easy pose. Downward-facing dog provides spinal traction.
Things You'll Need
- Lightweight yoga block
- Yoga mat or towel
