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A sore and stiff neck is a common phenomenon for most of us, considering our perpetually increasing screen time, and long hours of sitting for work. While in case of severe or persistent neck pain, consulting a doctor is the most prudent approach, mild or moderate neck pain is manageable by incorporating yoga in your lifestyle.
The ancient Indian practice of yoga is a combination of exercise movements and meditation techniques that integrate the mind and the body. Yoga, has for centuries, helped its disciples to improve their flexibility, stamina, mental health, and overall body strength. This practice comprises numerous poses, and variations, which can be taken up by anyone, with some precautions.
A study published by Medicine Blatimore, assessed the effects of yoga on patients with chronic non-specific neck pain. This study revealed that, “yoga may relieve neck pain intensity, improve pain-related function disability, increase cervical range of motion, improve quality of life, and boost mood.
Here are three yoga poses that can help you manage and get rid off that neck pain:
1. Child’s pose
This movement stretches and relaxes your spine, neck, glutes and hamstrings, and helps to release tension in your lower back and neck.
Step1: Sit on your shin bones with your knees together, your big toes touching, and your heels splayed out to the side.
Step 2: Fold forward at your hips and walk your hands out in front of you, then sink your hips back down toward your feet.
Step 3: Gently place your forehead on the floor or turn your head to one side. Keep your arms extended or rest them along your body.
Step 4: Stay in this pose for up to 5 minutes while continuing to breathe deeply.
This exercise stretches and massages your spine, relieves tension in your torso, shoulders, and neck, while promoting blood circulation.
Step 1: Place your hands and knees on the ground imitating a cat.
Step 2: Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
Step 3: Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
Step 4: Continue this movement for at least 1 minute.
3. Savasana – Corpse Pose
Since reducing stress and stiffness from the neck is our goal here, this penultimate pose that is performed at the end of one’s yoga session, helps meditate, alleviate body pain, relax, and reduce the stress levels in our body.
Step 1: Lay on your back with your feet spread and palms facing up.
Step 2: Notice your breathing.
Step 3: Experience how your body is gradually getting relaxed, from your face to your fingers and toes.
Step 4: Stay in this pose for as long as you want.
So ladies, try these easy to perform yoga poses, and effectively manage your neck pain!