Chronic neck pain can be annoying and sometimes cause a complete weakness of your body. Yoga has been prove to an effective way to make you full of life and energy, and at the same time it can alleviate aches and pains of your body. Yoga is a wonderful exercise, which can prevent disease and maintain your health. Exercise regularly, your neck and back pain can be relieved. As a result of it, your medical spending can be greatly reduced.
Switch off your cell phone. Put you yoga mat and props in a tidy and quiet place. Make sure you will not be bothered by others. With eyes closed, take a few deep breaths. As you breath, try to filter out all distractions or worries in your mind.
Try Balasana, also called child’s pose. Start with kneeling on the floor with your big toes together and sitting on your heels, with the arms relaxed at your sides. Exhale and bend forward, placing you forehead on the floor. The arms may be stretched forward or turned backwards towards the feet. The chest can rest either on the knees or the knees can be spread to about the width the hips to allow the chest to go between the knees. Stay in this position several minutes according to your comfort level. When you are ready to come up, lift from your tailbone on an inhale.
Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest. Inhale coming back to neutral “tabletop” position on your hands and knees. This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa. The two are often taught alternatively in a yoga class. Start on your hands and knees in a “tabletop” position. With a deep inhalation, raise your chest and sit bones up towards the ceiling and let your abdomen fall gently towards the floor. Now, raise your head and gaze straight ahead. Breathing normally then, with a final long, deep exhalation, come back to a neutral “tabletop” position. Do the gentle “cat and cow” poses alternatively for 10 to 20 times.
See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels. Breathe into your back, feeling the spine lengthen in both directions. Hold for a minute, and then release your buttocks down onto your heels. Do the sequence for 1 to 3 times.
At the end of our asana practice, we usually try Savasana or corpse pose to keep our body in a state of complete relaxation. Lie down on your back with your arms alongside the body and palm facing upward. Let the feet fall out to either side. Conduct corpse pose with a peaceful mind for 5 minutes every 30 minutes of yoga practice.
If you want to obtain the best results, practice several times a week. If you are suffering from severe neck injuries, go to see your doctor as soon as possible!.