The cervical spine, or neck, is responsible for carrying a lot of weight throughout the day; when strained, it can be very painful. The common theme amongst yoga teachers is that pain in the neck is a result of continuous poor postural habits. Yoga can bring relief to your neck pain, but it is best to consult your doctor first.
Posture
If the spine is aligned, the force of gravity runs easily through it, according to Judith Lasater, PhD., P.T. If this alignment is disturbed, gravity eventually becomes the enemy, resulting in pain, tension and fatigue. Being aware of your posture, especially while sitting at a desk, is important in preventing pain in the cervical spine. Periodically check your posture throughout the day to make sure your spine is in line.
Relief
Bridge pose, or setubandha sarvangasana, relieves neck strain, according to yoga master, B.K.S. Iyengar. For optimal relaxation benefits for the neck, perform this pose with supportive yoga props. Line up two yoga bolsters vertically and lay your spine and legs on the bolsters, allowing the head and tops of the shoulders to be on the floor. Hold for three minutes and gently come out of the pose by rolling to the side.
Inversions
An inversion is when the heart is positioned above the head. Many inversion postures are practiced in yoga, but to relieve pain in the neck, it is best to ensure there is no pressure placed on the head. Supported headstand is performed using two folding chairs, facing each other. Place the head in between the chairs and rest the tops of the shoulders on the seats of the chairs. Now turn the body upside down, using a wall for support. Practice this pose under guidance from an experienced yoga teacher.
Traction
Iyengar yoga is a form of yoga that focuses on alignment with the assistance of yoga props. Most Iyengar yoga studios have what is called a rope wall containing tools used to create traction in the body. For neck traction, a yoga strap is attached to the rope wall. The back of the head is rested in the strap, the strap acting like a stirrup. The head is just off the floor enough to create traction in the cervical spine.
References
- "Relax and Renew"; Judith Lasater, P.h.D., P.T.; 1995
- "Yoga Wisdon and Practice"; B.K.S. Iyengar; 2009
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
