Staying Fit: Top Yoga Poses To Get Relief from Neck and Cervical Spine Issues

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This is the truth of life. Healthy living does not signify mere absence of disease. It means living a balanced life when we are able to establish a harmony between the mind, body and spirit. Yoga is the link that helps to create this harmony. Yoga has become an integral part of our hectic lifestyle. It improves the health, calms the mind and rejuvenates the spirit. Yoga has proven to be very effective in giving relief from neck and cervical spine issues.  Neck pain and cervical spine ailments are common problems these days. Practicing the following yoga poses can give you some relief from these problems:

8 point

8-Point Shoulder Opener:

Lie on your back, reach your right arm out at a 90 degree angle from your body with your palms facing up. Next, bring your left hand to meet the right hand in a clasp and breathe slowly. This pose will ease your neck muscles and you’ll feel relaxed.


Shoulder Opener on Blocks:

Place two blocks in front of you and kneel down. Now place your elbows on the blocks, press your hands in a prayer position, release your head in between the two blocks and bring the clasped hands down your back. Take at least 10 deep breaths before going back to the original position.

Cow Face Arms

Cow Face Arms:

Kneel down first. Next lift your right arm to the ceiling, bend your right elbow and allow your right hand to fall between your shoulder blades. Now take your left hand towards the right elbow, allowing the weight of the hand to deepen the shoulder opening. Stay in this position, take 5 deep breaths, lean back slightly, or if you can clasp easily, then, bring your left arm down, bend your elbow and next bring your left hand to the center of your back while taking hold of the right hand. Remain in this position for at least 5 deep breaths and lean back slightly into your arms, at the same time, take care that the right arm isn’t putting any form of pressure on your neck.

Supported fish

Supported Fish Pose:

Place two medium-sized blocks. Use one as a pillow for your head and another just beneath where your shoulder blades will lay. Gently rest your body on the two blocks, rest the arms on either side and adjust your placement until you are very comfortable. Remain in this state for at least 5 deep breaths.

Seated Spinal

Seated Spinal Twist:

Sit straight with your legs spread in front of you. Now bend the right knee and place the right foot outside of left knee. Fold the left leg (half-cross legged position), wrap the left arm around the right leg and put the right hand on the ground just behind the sacrum. Remain in this position, take five deep breaths and then, repeat the exercise on the other side.

A stiff neck is a common problem these days. To avoid it, never look down at your phone when you are walking. You have to overstretch your neck to perform this action and that causes neck pain. When you sit or stand, make sure your head is correctly aligned over your shoulders. Do not droop as that may cause back and neck problems. It is always better to use a cervical pillow that provides support to the neck ligaments. Never use pillows that may push your head forward as that may put strain on the neck joints. Remember, it is also important to control your stress level as excessive stress can cause tight and knotted muscles in the neck and shoulder region. So, practice yoga every day to reduce your stress levels. Perform the above poses regularly and live a healthy life.

Caution: If the pain in the neck or cervical spine persists or it is associated with nausea or dizziness, then make sure you consult your doctor before practicing the above mentioned yoga poses.

It is always better to perform these yoga poses under the supervision of a yoga practitioner.


1 comment

  1. |

    I followed that instruction and got a good solution. Recommend it.

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