6 Best Poses Yoga for Shoulder Pain and Neck

According to statistics, every 10 people in the world suffer from neck pain. Stress, the curvature of the spine, and constant tension contribute to the development of stiffness of the cervical spine. People who encounter this type of pain most often resort to hot water bottles and warming ointments. And if you can’t stand it, many people drink painkillers, not wanting to get to the bottom of it.

Yoga for neck and shoulder pain

During yoga practice, the neck plays a key role. Stretching of the spine begins with it. In many asanas, you need to pull your head up and down, especially when it comes to tilts. Therefore, if you decide to do yoga and you have a disease associated with the neck, be sure to consult with an experienced instructor-therapist, so that the classes do not lead to injuries. yoga postures for shoulder pain

A very effective remedy for neck pain is yoga for the neck and shoulders. It is enough to perform simple exercises for the neck to get rid of the pain forever. There is only one condition: you must do them regularly to get the desired relaxation.

Yoga poses for shoulder pain and neck

1. Marjariasana
shoulder pain exercises pdf

This therapeutic asana helps the vertebrae play, start breathing, and move. The pose gives flexibility to the spine, lengthens the front part of the body, removes the second chin, and salt deposits in the neck area. It creates a new space for breathing.

Start with the knee-elbow position, back straight, palms under the shoulders, and knees under the hips. With a breath, raise your head up, a slight deflection. With an exhalation, we lower the head down, the back is an arc. Don’t forget to pull your shoulders back and down during the deflection. yes yoga

Repeat 7 to 10 times, gently combining it with the breath.

2. Ananda balasana (bālāsana)
Yoga poses for shoulder pain

The child’s pose is a restorative pose. It helps to relax your back and neck. Reduces anxiety and psychosomatic tension. To perform the child’s pose, from the cat’s pose, lower your hips to your heels, to a comfortable position. Extend your arms forward and lower your head to the floor. Alternatively, you can put your fists under your head. Completely relax. Child’s pose, half-inverted pose. In it, the head is below the heart, so avoid this position if you have high blood pressure or eye problems.

If there are no problems, stay in it for 30 seconds or longer.

3. Ardha matsyendrasana (ardha matsyendrāsana)
Ardha matsyendrasana

Twisting sitting is a great posture that provides the flexibility of the spine. It gently massages the abdominal organs and increases the mobility of the neck.

Sitting on the floor, stretch both legs forward, and put your hands on your sides. Bend your right knee and bring your foot to the outside of the thigh of your left leg. Exhale and extend your left hand behind the knee of your right leg. And put your right hand at the coccyx with the palm of your hand on the floor pointing at you. Turn your head to the right, so that your chin points to your right shoulder. Make sure that your back is straight and the top of your head reaches up to the ceiling. Breathe in this position for 5-7 deep breaths. Repeat in the other direction to maintain the balance of your body.

4. Utthita trikonasana
Yoga poses for shoulder pain

Put your feet about a meter wide, with the right toe facing forward and the left toe 90 degrees outward. As you inhale, raise your hands parallel to the floor, palms facing down. As you exhale, bend to the left, keeping your shoulders and hips in the same plane. Put your left hand just below your left knee, look down, and your right-hand reaches for the ceiling. As you inhale, raise your right hand above your head, palm down, while turning your head to the right toward the ceiling. On the exhalation, return your right hand to the ceiling, look at the floor.

5. Viparita Karani pose
Viparita Karani pose

This pose helps the body relax, calms the nervous system, mind, improves blood circulation and aligns the spine. For this pose, you can sit facing the wall and completely relax with your feet on the wall. Spread your hands on the sides, palms up, back and head on the floor. Experiment with the distance of the buttocks and the wall. Try all the options until you find a convenient one. If it is difficult for you to lie with a straight back, put a blanket rolled up several times under the rump, or a Terry towel. Stay in the pose for 5 to 10 minutes, inhaling gently and relaxed. To exit the pose, bend your knees and turn on your side.

6. Shavasana (relax yoga pose)
relax yoga pose

Shavasana is usually practiced at the end. This final pose is useful for relieving tension, stress, and anxiety. In it, everyone experiences immersion into themselves, and our body and mind adapt to the transformations caused by the practice of asanas.

Lie down in a comfortable position on the floor. Extend your hands, palms up at your sides. Extend your legs and spread them slightly. Close your eyes and breathe calmly, effortlessly. Relax your face, jaw, and release any remaining tension in your neck or spine.

Stay still for 5 to 15 minutes.


Tips for daily prevention

In addition to the above postures, be more attentive to how you hold your neck every day. It is quite difficult to constantly be aware of your position in space. But it’s much easier to track than to suffer from neck pain. My mom is a masseur, and she coined the term “blogger pose”. This is when the spine is strongly rounded forward, the shoulders are lowered, and the head is very far ahead of the neck.  Agree, there are a lot of such people now, and even a small hump on the back is not surprising. This indicates incorrect posture, and leads to a large number of problems with the neck muscles, headaches, and makes it difficult for energy to flow from the head to the neck.

There is another problematic position of the “reader’s pose”, this is when reading a person bends his head very much forward, and holds a book or phone very low, almost on his knees. Prolonged reading in this position leads to chronic problems with vision, neck, and back.

Take your time to track these postures and eliminate them. Read from your phone only at arm’s length and at the level of a straight head. With books, the same thing happens. Keep your posture, don’t let your shoulders run down, and you will feel very good. Stretch your neck every day. If you work most of the time at the computer, take a break for a warm-up every hour. Simple movements-forward, backward, left, right and neck are OK. Your health will improve and your body will thank you!

I hope that these recommendations and postures described above will help you get rid of pain and find a healthy, beautiful neck for many years to come.





You may also like...

1 Comment

  1. There are some interesting points in time on this article but I don抰 know if I see all of them middle to heart. There is some validity but I will take hold opinion until I look into it further. Good article , thanks and we wish more! Added to FeedBurner as properly

Leave a Reply

Your email address will not be published. Required fields are marked *