A crunching sound in your neck may indicate an injury or condition requiring medical attention. If the sound is accompanied by pain or is persistent, see a doctor; you may need physical therapy or other treatment depending on the diagnosis. If your condition is mild and your doctor clears you to practice yoga, try focusing on poses that stretch and align the neck. Bikram yoga -- a style of 26 specific poses practiced in a hot, humid room -- includes several poses that target the neck muscles.
Triangle
Stand with your right foot pointed forward and left foot behind you, turned out 90 degrees. While exhaling, bend forward with your torso turned to the left, aligned over your right leg. Set your right hand on your shin, your ankle or the floor and stretch your left arm toward the ceiling. Keep your head in a neutral position or turn your gaze toward your left thumb. Hold for 30 seconds to one minute, then switch sides.
Bow
This pose stimulates the neck organs, but should be avoided if you have a serious neck injury. Lie on your stomach with your hands along your sides, palms turned up. Bend your knees and bring your heels toward your backside. Extend your hands backward to grab your ankles. Your knees should not be wider than your hips. Lift your heels up and away from your backside, taking your thighs off the floor. Hold for 20 to 30 seconds, release and repeat if desired.
Camel
Proper neck alignment is important to avoid injury in this pose. Kneel on the floor with your thighs straight back and your knees hip-width apart. Place your hands on the back of your pelvis or, if you can, reach them back to the bottoms of your feet. Reach your head back so your gaze is on the ceiling, or keep it straight up if you wish; you should not feel any strain in your neck or throat. Hold for 30 seconds to a minute, slowly come out of the pose and rest in child's pose for a few moments.
Locust
Lie on your stomach with your arms palms-up alongside your torso. Begin with your forehead resting on the floor. While exhaling, lift your head, arms, upper torso and legs up and away from the floor. Reach through your legs to lengthen and lift them. Your arms should be parallel to the floor and your neck should be aligned with your back, with your gaze forward or slightly upward. Hold for 30 to 60 seconds, release and repeat if desired.
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