Feeling tight and tense in your neck and shoulders?
You’re not alone. Many of us hold our stress in our necks, and the habit of looking down at our phone screens or having to sit at a desk all day doesn’t help the issue.
Neck pain can be intrusive on daily life and cause a lot of discomfort. Luckily, there are ways to combat this and improve your quality of life. In multiple research studies, yoga has proven to provide pain relief and functional improvements in the neck.
Try out this 15-minute gentle yoga for neck pain and start improving your neck posture, mobility, and reduce pain today.
We also encourage you to take even 3-5 minutes per hour when working at a desk or sitting a lot to do a couple of these poses to release built-up tension.
Below is a list of poses done in the Yoga for Neck Pain video. Try them out separately or do the whole flow on your own.
Yoga For Neck Pain
- Seated Side Stretch
Steps:
- Sit your hips on your ankles
- Reach your arms overhead
- Grab your left wrist with the right opposite hand, bend over to the right
- Switch it outdo the opposite side
2. Seated Neck Stretch
Steps:
- Sit your hips on your ankles
- Reach one arm up and over your head to grab your opposite ear
- Allow the weight of your arm to naturally pull your head toward your shoulder – not using pressure or force
- Option to bind opposite palm under shin for a deeper stretch
- Switch it outdo the opposite side
3.Half Tortoise Pose
Steps:
- Inhale your arms overhead and bring your palms to touch
- Squeeze your biceps into your ears
- Slowly fold forward with a flat spine until your chest is pressed against your thighs and hands are touching the mat
- Press your nose/lips into your mat, stay long in your neck
- Make this an active stretch: press your hips into your heels as you reach your arms long
4.Tabletop Pose à Cat/Cow
Steps:
- Stack your shoulders over your wrists, hips over your knees
- Untuck your toes and press the shoelace edges of your feet into your mat
- Take cat and cow: drop your belly and gaze up, then round your spine, gaze down, and press the mat away
- Invite any movements into your body, roll out your neck and spine in circles, shift back and forth
5.Downward Facing Dog
Steps:
- Create an inverted V shape with your body
- Press up through your shoulders
- Energetically pull your heels down toward your mat
6.Ragdoll Pose
Steps:
- Place a deep bend in your knees, allow your chest to drape over your thighs
- Let your head and neck hang heavy, release all tension
- Grab for opposite elbows or interlace your hands behind your neck
- Roll forward onto your toes
- Nod your head yes, shake it no, sway side to side
7.Halfway Lift
Steps:
- Straighten through your legs
- Press your palms into your shins or thighs (avoid your knees)
- Maintain a flat spine
- Gaze straight down at your mat
8.Forward Fold
Steps:
- Place a slight bend in your knees
- Fold over your legs
- Press your fingertips into your mat
9.Ragdoll Twist
Steps:
- From a folded position, reach your right arm toward the sky and twist open
- Bend your knees as much as you need, maybe bend more deeply into your left knee
- Gaze upwards
- Switch it out – do the opposite side
10.Mountain Pose (Tadasana)
Steps:
- Stand tall, reach your arms overhead and spin your pinky fingers inwards
- Roll your shoulder blades down your back
- Untuck your tailbone and stay long in your spine
11.Baby Backbend
Steps:
- Goalpost your arms
- Shift your hips forward
- Puff up through your chest and round through your entire spine (avoid dumping into your lower back)
- Gaze up and back
12.Wide-Legged Forward Fold (Prasarita)
Steps:
- Take a very wide stance (~3 ft between your feet), parallel your feet
- Fold forward with a flat spine
- Plant your palms into your mat
- Let your head and neck hang heavy
13.Low Lunge
Steps:
- Step your foot between your hands
- Round your spine slightly, gaze at your big toe
- Pull both hips in one line – don’t dump into one
- Stack your back heel over your toes
- Engage through both thighs
14.Seal Pose
Steps:
- Walk your palms wider than your mat
- Straighten through your arms entirely
- Broaden through your chest, roll your shoulder blades down your back
- Gaze straight in front of you
15.Puppy Pose
Steps:
- Stack your hips over your knees
- Walk your arms long in front of you
- Melt your heart and face toward your mat
- Press your chin or lips into your mat
To know more about Reagan Sobel and to connect the best yoga teacher in USA check the below link:
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