12 asanas for neck and shoulder pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Every day we sit for hours at the computer or hunch over the screens of mobile devices. As a result, by the evening it is already difficult to keep your back straight, the head becomes heavy, and the shoulders begin to bulge forward. Yoga will help to teach the body to maintain correct posture.

General recommendations

1. Watch your breathing. Inhaling and exhaling should accompany the movement so that you can feel each vertebra. It will help re-educate your muscles and nerves to get rid of the abnormal movements that lead to stoop and scoliosis.
2. Use asanas as a tool. Do not strive at any cost to take the limiting position of the asana. The pose should serve you, not the other way around. Try to feel your body and be aware of the work of the muscles.
3. Avoid pain.

1. Cross-legged pose

Sit with your legs crossed and your back straight. As you inhale, pull your spine up. As you exhale, try to press the navel against the spine. Take 12 breaths, gradually lengthening the inhalation and exhalation.

2. Asymmetrical version of the zipper pose

Get on your knees, straighten your back, raise your left hand. The right hand rests on the sacrum. As you exhale, lower your hand, taking it back to the sacrum, put your buttocks on your feet, and your head with your left side on the floor. While inhaling, return to the starting position, just raise your right hand. Repeat on the other side, and then once more on each side.

3. Cobra pose

Lie on your stomach with your head turned to the right. Place your hands on the sacrum, palms up. As you inhale, lift your chest at the expense of the back muscles. At the same time, bring your left hand to your forehead across the side. As you exhale, lower your chest, return your hand to the sacrum, and turn your head to the left. Do it 2 times in each direction.

4. Cat / cow pose

Get on all fours. As you inhale, bend your back down, as you exhale, bend up. Move your body back: place your buttocks on your feet, your chest on your hips, forehead and elbows on the floor. Inhale and as you exhale, return to the starting position. Repeat 6-8 times.

5. Stretching the back of the body

Stand with feet shoulder-width apart, hands on buttocks. As you exhale, slide your hands down, lowering your chest to your hips. Tilt your head forward, do not raise your chin. As you inhale, lift your chest and slightly - your chin. At the same time, rest your palms on your knees, bring your shoulder blades together. As you exhale, bend over, sliding your hands to your heels and pulling your chin to your chest. Relax and while inhaling, return to the starting position. Repeat 4 times.

6. Elongated triangle pose

Stand with your feet wider than your shoulders. Turn your left leg so that your feet form a right angle. As you inhale, spread your arms parallel to the floor. As you exhale, tilt your body to the left without changing the position of your arms. Place your left hand on your left leg, turn your head down. As you inhale, stretch your right hand to the left, turn your head up. As you exhale, return to the starting position. Repeat the exercise 4 times. Then turn your feet and do the exercise 4 times in the opposite direction.

7. Lightning pose

Get on your knees, straighten your back, raise your hands. As you exhale, tighten your lower abdomen, lower your hands to the sacrum, palms up, place your chest on your hips, buttocks on your feet, and your forehead on the floor. As you inhale, return to the starting position by raising your arms over the sides. Repeat 6-8 times.

8. Twisting in a cross-legged pose

Sit with your legs crossed and your back straight. Place your left hand on your right knee and your right hand on the floor behind you. As you exhale, gently turn your torso and head to the right. Hold the inhalation position. On the next exhale, turn your head to the left without changing the position of the shoulders. As you inhale, pull your spine up, as you exhale, rotate your shoulders and torso to the right. With each exhalation, tilt your head slightly towards your left shoulder to stretch your neck more to the right. Take 8 breaths. Then repeat the asana on the other side.

9. Bend to the legs while sitting

Sit with your legs extended forward with your back straight and your hands on your hips. As you exhale, bend forward, bending your knees slightly. Lower your head so that the angle between the chin and neck is 45 degrees. As you inhale, bring your shoulder blades together, opening your chest, and lift your chin. As you exhale, bend forward, lower your head. While inhaling, return to the starting position. Repeat 4 times.

10. Bridge

Lie on your back with your arms extended along your torso, palms down. Bend your legs and place them shoulder-width apart next to the buttocks. As you inhale, lift your pelvis without throwing your head back. The chin is directed towards the chest and the neck stretches gently. As you exhale, smoothly, vertebra by vertebra, lower the pelvis to its original position. Repeat 6 times.

11. Wind release pose

Lie on your back with your knees bent and your hands on them. As you exhale, gently pull your hips towards your chest, pressing your lower back against the mat. While inhaling, return to the starting position. Do not throw your head back and do not strain your shoulders. Repeat 8 times.

12. Savasana

Lie on your back with your arms extended along your torso, palms up, legs slightly apart. Relax. Breathe calmly and deeply. Remain in the asana for 3-5 minutes.