These days, everyone suffers from neck pain, because its computer era and most of us don’t adopt a correct posture while typing. Leaning your head in front of the computer is the biggest mistake you can make, because the neck pain will soon install. Also, holding your head in one position is another way to get a stiff neck pretty soon.
Yes, there are many ways to get rid of a stiff and sore neck, and one of them is to correct your posture and to get that 10 minute break every hour. Or you can use different ointments!
But, the best way is exercising to relieve that awful pain in the neck, or you can try the following yoga poses to get a fast relief. You can try yoga daily because it’s the best way to keep your mind and body in a great shape, but practicing at least once a week it will improve considerably your state of mind and it will get you rid of that sore and stiff neck.
1. Standing Forward Bend Pose
Image Credits: Standing Forward Bend Pose
– Come into a standing position with your feet under your hips.
– Lengthen your body as you fold your upper body forward, keeping a slight bend in your knees.
– Bring your hands to your legs, a block, or the floor.
– Tuck your chin in to your chest, and let your head and neck fully relax.
– You can gently shake your head from side to side, front to back, or make gentle circles. This helps to release tension in your neck and shoulders.
– Hold this position for at least 1 minute.
– Bring your arms and head up last as you roll your spine up to standing.
2. Warrior II Pose
Image Credits: Warrior II Pose
– From Five Pointed Star, turn the right toes to the right wall and bend the right knee directly over the right ankle.
– Turn the hips and the shoulders towards the front and reach out through the finger tips, reaching towards the side walls. Turn and look at the right middle finger.
– Press into the feet, keeping the legs strong. Sink the hips down towards the floor, and reach the crown of the head up to lengthen the spine. Relax the shoulders down and back, pressing the chest forward.
– Breathe and hold for 3-6 breaths.
– To release: straighten the legs and turn the feet forward coming back into 5 pointed star.
3. Extended Triangle Pose
Image Credits: Extended Triangle Pose
– Jump, step, or walk your feet apart so that they’re wider than your hips.
– Turn your right toes forward and your left toes out at an angle.
– Bring your arms up so they’re parallel to the floor with your palms facing down.
– Reach forward with your right arm as you hinge at your right hip.
– From here, lower your right arm and lift your left arm up toward the ceiling.
– Turn your gaze in any direction or you can do gentle neck rotations looking up and down.
– Remain in this pose for 30 seconds.
– Then do it on the other side.
4. Cat Cow Pose
Image Credits: Cat Cow Pose
– Before you begin with the sequence, ensure your knees are directly below hips and palms beneath shoulders. Think of your body as a table, with spine straight and, legs and arms strong.
– Inhale as you lift your torso above toward the ceiling. Keep moving up till you feel a mild stretch in your back. – Spread your toes on the mat (soles facing up). Do not leave your neck hanging. Stretch it too.
– Gently get back to the starting position as you exhale.
– Again inhale as you bend your torso below pushing it toward the ground to the point of mild tension. This time, curl your toes under and stretch your neck upwards.
– Gently exhale as you revert to the starting position. This is one cycle of this sequence. Do it twice in a practice along with other poses.
5. Thread The Needle Pose
Image Credits: Thread The Needle Pose
– On you hands and knees in Table pose, slide the right hand between the left hand and left knee. Slide the arm all the way out to the left so that the right shoulder and side of the head rest comfortably on the floor.
– Inhale and reach the left hand up towards the ceiling. At first explore the posture with the arm, finding the place were you feel the deepest stretch, then stay there and reach out through the fingers.
– Breathe and hold for 3-6 breaths.
– To release: exhale the palm back to the floor and slowly inhale back to Table pose.
– Repeat on the other side.
6. Cow Face Pose
Image Credits: Cow Face Pose
– From a kneeling position, cross your right leg over your left just above your left knee. Place the top of your right foot on the floor alongside your left ankle. Exhale and sit back onto your heels, keeping thighs and feet together. Bring your focus to the low belly and pelvic floor, observing the movement of the breath.
– Gaze gently at your knees as you place your right hand on your right knee, and your left hand on top of the right. Bring the chin toward the sternum; inhale to sit tall and straight.
– Release your jaw, tongue, and palate and breathe smoothly, allowing your heart to float, collarbones to broaden, and coccyx (tailbone) to drop as your low back ribs spread on the wave of the breath. Hold this form for at least 10 rounds of breath.
– Inhaling, lift your head and gradually tilt it back to extend the lower neck. Rotate your left shoulder forward as you reach that hand up your back with the palm facing out. On an inhale, reach up with your right arm. Bend your right elbow, drop your right arm down your back, and clasp your hands together behind your back.
– Now, roll the top of the left shoulder back. Point your right elbow at the ceiling and your left elbow toward the floor, and gently pull your arms in opposite directions. Drop your sitting bones toward the floor and softly squeeze your legs together to create the sense that your upper body is floating above the foundation of your legs. – Breathe smoothly, softening the tongue and jaw while listening to the sound of the breath. Hold the posture for at least 5 breaths.
– Release the pose on an inhale. Switch the cross of your legs and repeat on the other side.
7. Half Lord 0f The Fishes Pose
Image Credits: Half Lord 0f The Fishes Pose
– From a seated position, bring your right foot along the floor to the outside of your left hip.
– Bend your left knee and cross it over your right leg so that your left foot is “rooted” into the floor to the outside of your right thigh.
– Lengthen your spine and then twist your upper body to the left.
– Place your left hand on the floor behind your buttocks.
– Bring your right arm to the outside of your left leg.
– Turn your head to look over either shoulder, or do gentle neck movements forward and backward.
– Stay in this pose for 1 minute.
– Then do it on the opposite side.
8. Sphinx Pose
Image Credits: Sphinx Pose
– Lie down flat on your stomach with your elbows under your shoulders, pressing into your palms and forearms.
– Tighten your lower back, buttocks, and thighs to support you as you lift your upper torso and head.
– Keep your gaze straight ahead and make sure you’re lengthening your spine.
– Hold this pose for 2 minutes.
9. Extended Puppy Pose
Image Credits: Extended Puppy Pose
– Begin on all fours with your wrists directly below your shoulders and your knees directly under your hips.
– Walk your hands forward slightly and lift your heels to come up onto your toes.
– Slowly bring your buttocks down toward your heels, stopping halfway down.
– Engage your arms and keep your elbows lifted.
– Rest your forehead on the floor or a blanket.
– Allow your neck to fully relax.
– Keep your lower back slightly bent as you press into your palms, stretching your arms, and drawing your hips down toward your heels.
– Hold for 1 minute.
10. Child’s Pose
Image Credits: Child’s Pose
– From a kneeling position, sit back on your heels and bring your knees to a comfortable position.
– Lengthen your spine and walk your hands in front of you, hinging your hips so that you can fold forward.
– Keep your arms extended in front you to support your neck, or you can stack your hands and rest your head on them. This may help to relieve headache tension. If it’s comfortable, bring your arms back to lie along the side of your body.
– Breathe deeply and focus on letting go of any tension or tightness you’re holding in your body.
– Rest in this pose for a few minutes.
11. Legs-Up-The-Wall Pose
Image Credits: Legs-Up-The-Wall Pose
– Find an open wall space. Start seated beside the wall, with your feet on the floor in front of you and your left side body in contact with the wall. On an exhale, gently lie down on your back and pivot yourself so that the backs of your legs are pressing against the wall and the bottoms of your feet are facing up. You may need to wiggle around to find your way into this position.
– Your sitting bones should now be pressed up against the wall, or slightly away from the wall, and your back and head rested on the floor; this will form approximately a 90-degree angle in your body.
– If you find this position uncomfortable in any way, or just wish for extra cushion, you can use your prop here. – – By pressing the bottoms of your feet into the wall, lift your hips slightly and slide your prop underneath your hips.
– Let the back of your head be heavy and your neck be in a neutral position. Soften your face and your throat. Let your hands rest either on your belly or down by your sides, palms facing upwards. Close your eyes and breath deeply through your nose.
– Stay here for anywhere from 5-15 minutes. To come out of the position, push the bottoms of your feet into the wall and lift your hips slightly. Gently roll to one side, being sure to slide your support out of the way if you have used one. Stay on your side for a few breaths before returning to your seat.
12. Corpse Pose
Image Credits: Corpse Pose
– Lie on your back and take a deep breath
– Relax your lower body muscles as you exhale
– Slowly keep relaxing every body part as you breathe deeply
– Relax your brain and upper body gradually and keep breathing
– Stay in the pose for at least 20-30 minutes for proper relaxation.
– It is not easy to relax every part of the body at once, it will take time, patience and practice
Image Credits: Sheknows