Many people spend significant time in front of a computer each day, with the head positioned slightly forward, leading to tension in the neck muscles. Some yoga postures can aggravate an already tense neck, so choosing poses that gently stretch the neck muscles will be most effective. As with any new exercise routine, consult your doctor first.
Adhomukha Virasana
Adhomukha virasana, or downward-facing hero pose, relieves pain in the neck and back, according to yoga master B.K.S. Iyengar. In a kneeling position, place a rolled towel between your heels and buttocks. Put a yoga bolster between your knees and another rolled towel at the opposite end of the bolster. Lean forward and rest your forehead on the towel. Stay in the pose for 30 to 60 seconds.
Bharadvajasana
Bharadvajasana, or lateral twist of the spine, relieves pain in the neck, shoulder and back, says Iyengar. While in a kneeling position, slide your buttocks off your heels and move your feet to the left. Place your right hand on the floor behind you and your left hand on your right knee. Twist toward the right and hold for 30 to 60 seconds. Repeat on the other side.
Supported Bridge Pose
Supported bridge pose lengthens the back of the neck and safely stretches tight neck muscles. Lie on your back on two yoga bolsters placed in a vertical position. The back of your head and top of your shoulders should be touching the floor. Stay in the pose for up to three minutes and exit by slowly rolling to one side.
Headless Headstand
Headless headstand is best performed under the guidance of an experienced teacher to ensure safety. Place the seats of two chairs facing each other next to a wall. While bending forward, place your head below the seats and the top of your shoulders on the seats. With the assistance of your teacher, turn your body upside down with your legs resting on a wall. Stay in the pose for up to three minutes. This pose relaxes the trapezius muscles, which, when tight, contribute to neck pain.
References
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Yoga Journal"; Save Your Neck; Julie Gudmestad
