Pages Menu
TwitterRssFacebook
Categories Menu

Posted by on Nov 3, 2014 in blog, Spine | 0 comments

Yoga For Neck And Back

Yoga For Neck And Back

 

In this modern world, neck and back pain have become common problems for people of all age groups. The reasons could be because of sitting for long hours in front of the computer, desk work, watching television, driving, and standing for long hours (such as teachers and women while cooking).

It is difficult to avoid these pains in spite of being active and fit. In order to overcome the tension in these areas, you need to stretch the tight areas. Yoga is the best method to stretch and strengthen the joints and muscles in a gentle and effective way.
Neck pain

  • Isometric yoga for neck (strengthening the neck muscles)
  • Push the head back with both hands on the forehead, and at the same time push the head forward so that the pressure is built on the neck muscles.
  • Push the head forward with both hands on the back of the head, and at the same time push the head backwards so that the pressure is built on the neck muscles.
  • Push the head upward with both hands under the chin, and at the same time push the head downward so that the pressure is built on the neck muscles.
  • Push the head towards the left side with the right hand on the temple, and at the same time push the head towards the right so that the pressure is built on the neck muscles.
  • Do the same movement on the opposite side.

After each of these movements you should do deep breathing three to five times to release tension around the neck.

Yoga for strong and healthy back
Since the lower back muscles are the core group of muscles and pivot point of our body, one has to keep this part strong and healthy. The following asanas are recommended: thighs, raise legs one by one and hold for three to five seconds and back to base position. The same movement can be done with both legs raised together and held for three to five seconds. Repeat this four to five times.

  • Bhujangasana: Lie on your abdomen with both hand palms close to the shoulders, and chin on the ground. This is the base position. Lift upper body from the hip slowly and try to look towards the roof, hold for five seconds, and get back to base position. Repeat this four to five times.
  • Dhanurasana: Lie down in base
  • Sarpasana: Lie down in base position, hold both hands above the trunk and slowly raise your upper body above the ground as high as possible, hold for three to five seconds, and get back to base position. Repeat this four to five times.
  • Salabhasana: Lie down in base position, place both hands under your position, hold both legs with both hands on the ankles, try to stretch the body upward and hold for three to five seconds. Repeat this four to five times.
  • Setubandhasana: Lie down on your back, bring both legs close to buttocks, hold both ankles with your hands, try to lift your hip up as high as possible and hold for three to five seconds. Repeat this four to five times
  • Pawanmuktasana: Lie down on your back, fold one leg, hold the knee with both hands and pull close to the chest, raise head and try to touch nose to knee. Hold in this position for three to five seconds and repeat the same with other leg. Do this four to five times. Same movement can be done with both legs folded together. Hold this position for three to five seconds. Do this four to five times.
  • Markatasana: Lie down on your back, with both legs folded together, knees close to each other, open both hands to the side, and roll your hip side to side keeping upper body straight. Do this rolling 10 times. As far as breathing is concerned, the body has its own system of breathing, so let the breathing happen on its own. After each asana relax your body with savasana (dead body pose) with closed eyes an  normal breathing.

 

Post a Reply

Your email address will not be published. Required fields are marked *