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4 Best Yoga Poses For Neck Pain

A neck pain can be a real ‘pain in the neck’. If you are one among those who suffer from chronic neck pain, you are sure to nod your head in assent, with caution, of course. Neck pain, a very common health condition, can affect your range of movement drastically. Yoga cures neck pain by toning the neck and back muscles and by addressing the root cause of the neck pain.

Causes Of Neck Pain

Neck pain can be caused due to various factors. The most common causes include:
  • Bad posture 
  • Muscle strain 
  • Neck injury 
  • Health conditions such as arthritis and osteoporosis. These diseases make the bones and joints weaker thereby resulting in neck pain. 
  • Stress
How Yoga Cures Neck Pain 
  • Yoga poses for neck pain are effective in addressing the root cause of the health condition. Here is how yoga helps to cure neck pain.
  • Yoga poses improve your alignment thereby treating neck pain caused owing to bad postures.
  • Yoga relieves stress and helps to cure neck pain caused due to stress.
  • It tones and strengthens your back and neck muscles, which help to cure neck pain.

 Yoga Poses For Neck Pain

Given below are 4 most effective yoga poses for neck pain.

1. Uttanasana / Standing Forward Bend



 Standing Forward Bend performs as traction to your neck thus treating neck pain. It also calms your mind by increasing blood flow to your brain. Thus, it works as a stress reliever and alleviates neck pain caused due to stress.

 Note: People with health conditions such as high blood pressure and eye problems such as detached retina and glaucoma should avoid practicing the pose.

To learn how to perform the pose, click here.

2. Adho Mukha Svanasana / Downward Facing Dog Pose 



 Downward Dog Pose reduces stress in your shoulders and neck thus addressing your neck pain. By increasing blood flow to the brain, it relaxes the mind and relieves you off stress.
 
How To Do Downward Facing Dog Pose
  • Go on fours on the floor by placing your palms and knees on the floor. Your toes should touch the floor and your knees should be aligned with your hips. Your wrists should be aligned with your shoulders.
  • Press your palms and raise your knees so that your feet are firmly placed on the floor. 
  • Raise your hips high enough so that your knees are straightened and your legs stretched. 
  • Your pose will resemble the alphabet ‘V’ in inverted form. 
Duration: 1 to 3 minutes

3. Balasana / Child Pose


One of the best resting poses, Child Pose is performed after challenging poses are performed. It helps to stretch your back and increase blood flow to the head. It relaxes the body thus aiding in the release of serotonin, which is associated with creating a sense of calmness. Thus it also acts as a stress reliever thereby treating neck pain caused due to stress.

To Know How To Do Child Pose, Click Here.

4. Bhujangasana / Cobra Pose


Cobra Pose is an excellent pose to tone your back muscles. The back bend is effective in undoing the ill effects of sitting all day pounding on your keyboard. By strengthening the back muscles, Cobra Pose cures neck pain owing to tightness of the back.

How To Do Cobra Pose
  • Lie down on your stomach with your forehead resting on the floor.
  • Keep your legs closer together.
  • Place your palms closer to your chest on the floor.
  • Inhale slowly as you lift your face and chest off the floor. Lift further until your admonen is off the floor. Your navel should be on the floor. 
  • Arch your back as much as possible. Now your hands will be straight and perpendicular to the floor.
Duration: 20 seconds

Practice the above mentioned poses for relief from neck pain. Never push yourself too hard. Regular practice will help you perform the poses to perfection.

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