Using Yoga for Neck Pain Relief

Neck pain is a common complaint for anyone who sits at a desk or spends a lot of time driving. Typing on a computer makes it easy for us to hunch forward with our shoulders and creates tension and pain in the neck.

Doing certain yoga poses can provide relief. This article focuses on the classic Downward Facing Dog (Adho Mukha Svanasana) and some preparation poses to make certain the neck is extended at a healthy angle.

If you wear eyeglasses, remove them before practicing.

Things You'll Need

• Yoga mat or thick non-sliding towel

Instructions

1. Start by lying on your back with feet flat, hips-width distance apart and knees bent. Have your hands down by your sides so that the back of your hands are on the mat. Draw your chin toward your chest and your tailbone down.

2. Keeping the natural curves of your neck and low back present, slowly turn your head to the right, as if you were placing your right ear on the mat. Once there, shrug both shoulder blades down away from the ears. Take 5 breaths. Slowly turn to the left and remain for 5 more breaths. Roll your head back to center.

3. Extend both hands overhead until the back of your hands touch the mat and sweep your arms down by your sides. Repeat 7 more times: it will feel like you are "swimming" by doing this.

   You are stretching large muscles of the upper back, trapezius and latissimus, that can grip around the neck and create discomfort and pain.

4. Roll off to the right and come to hands and knees in Table Pose. Place your wrists directly below your shoulders and your knees below your hips. Spread the fingertips evenly and see that the top crease of each wrist is roughly parallel to the top edge of your mat.

5. Proceed into Downward Facing Dog by pressing the hands firmly into the mat and curling your toes under, drawing your hips straight back and straightening the legs.

   Re-establish the palms of the hands pressing into the mat as you contract the tops of the thighs to lift the knees.
   Look past the back edge of the mat and allow the neck to hang comfortably. Draw the shoulder blades up toward your hips.

6. Remain for 5 to 8 breaths. The idea is you are creating therapeutic traction for the entire length of your spine, including the neck.
   Exit the pose by lowering the knees down, returning to Table Pose. Cross your ankles and sit on your hips in Sukhasana, Easy Pose, for several breaths to rest.

Tips & Warnings

• If you are pregnant or have glaucoma or high blood pressure, check with your doctor before doing yoga.