Introduction
The tension and strain of life often finds its way to our heads and necks. For those of us who spend a lot of time in front of a computer, this is especially true. In addition to headaches and restricted head and shoulder movement, this stress can result in neck pain.
Neck discomfort is quite prevalent and has several potential causes.
It doesn’t take much to start experiencing discomfort in this part of your body, and it can quickly spread to your shoulders and back. Injury and even migraines might result from neck discomfort.
Taking up yoga is a great approach to relieve neck stiffness. According to at least one study, nine weeks of yoga practiced by participants resulted in pain alleviation and functional benefits. You may learn to let go of any stress in your body by doing this.
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Yoga For Headache And Neck Pain
1. Baddha Konasana (Bound Angle Pose)
Stretch your knees wide and bring the soles of your feet together. When your legs form a diamond shape, push your feet further apart from your torso. Allow your spine to fully flex (round and relax) by folding over your legs. Your chin should tuck in towards your chest as you allow your head to hang heavily. Breathe into your back body while letting your arms drop. Hold for ten breaths.
2. Uttanasana (Standing Forward Bend)
Position yourself in Mountain Pose (Tadasana) and place your feet hip-width apart and parallel. To get from a standing position to a forward fold, bend your knees heavily while hinging at the hips. Give your head and neck a deliberate hang. If you would like, place bricks beneath your forearms. Let your shoulders drop. Ten breaths should be held.
3. Downward Facing DogÂ
One of the best poses for opening up the shoulders and neck muscles is the downward-facing dog stance. Starting on all fours, place your hands precisely beneath your shoulders and your knees directly beneath your hips to begin this posture. Reach forward and place your hands so they are just slightly in front of you. Next, stretch your legs and spine by pressing your hips back and lifting up through the crown of your head. For five breaths, keep your head between your arms.
4. Puppy Pose
One of the best poses for opening up the muscles in the upper back and neck is the puppy pose. Starting on all fours, place your hands precisely beneath your shoulders and your knees directly beneath your hips to begin this posture. Take a breath, curl your toes under, and then release the breath as you push your hips back and up, arching your spine. Hold for five breaths with your head tucked between your arms.
5. Bridge Pose
One of the best poses for building stronger neck and upper back muscles is the bridge position. Lay on your back with your legs bent and your feet flat on the floor to execute this posture. Put your hands at your sides, palms down. Taking a deep breath, raise your hips and torso off the ground, lengthening your spine. Maintain a raised chest and lowered shoulders. After holding for five breaths, carefully return to the floor.
6. Savasana (Corpse Pose)
Take the block off and lie down on your back. Stretch out your legs and arms from your body. Give up breathing control and let your body sag. Spend 5 to 7 minutes here, letting your mind wander. When you are ready, gently release yourself from this stance.
7. Child’s Pose
Stretch your legs out to the sides of your body while maintaining your feet together as you get on your hands and knees. While extending your hips to the mat behind you and resting your forehead on the mat, reach your arms forward on the mat. Maintain a long back of the neck and a relaxed upper back and shoulders. Take eight or ten deep breaths here.
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8. Forward Fold
With your feet hip-width apart, take a tall stance and bend at the hips to extend your head straight down towards the floor in this yoga posture for headaches. Maintain flat heels on the mat and soften your knees to maximise the stretch. Keep your gaze fixed on the rear border of your mat. You can hold your elbows or place your hands on a block or the mat. Take six or eight deep breaths here.
9. Supine Twist
On a mat, lie on your back. Bring your knees up to your chest and slant your legs to one side. Stretch your arms straight out to the sides of the mat, palms facing up, while maintaining a stacked hip position, one side over the other. Look up at the ceiling or at the hand across from your knees. Take six deep breaths here, then switch to the opposite side.
10. Cat-Cow PoseÂ
Another excellent posture for opening up the muscles in the upper back and neck is the cat-cow stance. Starting on all fours, place your hands precisely beneath your shoulders and your knees directly beneath your hips to begin this posture. Take a breath, elevate your chest, arch your spine, and gaze up at the ceiling. Breathe out while bringing your belly in and gazing down at the floor. With every breath, perform this motion multiple times over.
Conclusion
Your neck’s muscles may be stretched and relaxed with the aid of these positions, which may help to reduce discomfort. They also encourage increased range of motion and enhanced circulation. It’s crucial to keep in mind, though, that not everyone will be able to perform each of these positions. Stop practicing them right once and see a doctor if you feel any pain or discomfort. Additionally, pay attention to your body and take pauses as required.
