How can yoga alleviate neck pain. What are the best yoga poses for neck pain relief. Which yoga practices can improve posture and reduce neck tension. How often should you practice yoga for neck pain.

Understanding the Causes and Impact of Neck Pain

Neck pain is a widespread issue affecting millions of people worldwide. It can stem from various factors, including repetitive forward movement patterns, poor posture, and prolonged static positions. The impact of neck pain extends beyond localized discomfort, often radiating to the shoulders and back, and potentially triggering headaches or more severe injuries.

Research has shown that yoga can be an effective method for managing and alleviating neck pain. A study conducted over nine weeks demonstrated significant pain relief and functional improvements in participants who practiced yoga regularly. By incorporating specific yoga poses into your routine, you can learn to release tension, improve posture, and potentially address even chronic neck pain.

The Science Behind Yoga’s Effectiveness for Neck Pain

Yoga’s multifaceted approach to physical and mental well-being makes it particularly suited for addressing neck pain. Here’s why:

• Improved flexibility and range of motion
• Strengthening of supporting muscles
• Enhanced body awareness and posture
• Stress reduction and relaxation
• Increased blood flow to affected areas

By combining gentle stretches, controlled movements, and mindful breathing, yoga poses can target the root causes of neck pain while promoting overall health and wellness.

12 Yoga Poses to Relieve Neck Pain and Tension

Incorporate these 12 yoga poses into your routine to help alleviate neck pain and promote better neck health:

1. Standing Forward Bend (Uttanasana)

This pose allows for a deep stretch of the neck and upper back muscles while promoting relaxation and stress relief.

1. Stand with feet hip-width apart
2. Slowly fold forward, keeping a slight bend in the knees
3. Let your head and neck relax completely
4. Gently shake or rotate your head to release tension
5. Hold for 1 minute before slowly rolling up to standing

2. Warrior II (Virabhadrasana II)

Warrior II strengthens and opens the chest and shoulders, providing crucial support for the neck.

1. Step one foot back, turning it out at a slight angle
2. Bend the front knee, keeping it aligned with the ankle
3. Extend arms parallel to the floor
4. Gaze over the front fingertips
5. Hold for 30 seconds on each side

3. Extended Triangle Pose (Utthita Trikonasana)

This pose helps relieve tension in the neck, shoulders, and upper back while improving overall posture.

1. Stand with feet wide apart
2. Turn one foot out 90 degrees
3. Extend arms parallel to the floor
4. Hinge at the hip, lowering one hand to the leg or floor
5. Raise the opposite arm towards the ceiling
6. Hold for 30 seconds, then switch sides

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic pose combination promotes flexibility and releases tension in the neck and spine.

1. Start on hands and knees
2. Inhale, arching the back and looking up (Cow)
3. Exhale, rounding the spine and tucking the chin (Cat)
4. Add gentle neck rotations in each position
5. Continue for at least 1 minute

5. Thread the Needle Pose

This pose targets tension in the neck, shoulders, and upper back through a gentle twist.

1. Begin on hands and knees
2. Slide one arm under the body, palm up
3. Rest the shoulder and side of the head on the ground
4. Hold for 30 seconds, then repeat on the other side

6. Cow Face Pose (Gomukhasana)

Cow Face Pose stretches and opens the chest and shoulders, indirectly benefiting the neck.

1. Sit comfortably and raise one elbow
2. Bend the arm, bringing the hand to the upper back
3. Use the opposite hand to gently pull the elbow
4. Hold for 30 seconds, then switch arms

7. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This seated twist stretches the spine, shoulders, and hips, promoting overall upper body flexibility.

1. Sit with legs extended
2. Bend one knee, placing the foot outside the opposite thigh
3. Twist towards the bent knee
4. Place one hand on the floor behind you for support
5. Hold for 30 seconds, then switch sides

Incorporating Neck-Friendly Yoga into Your Routine

To maximize the benefits of yoga for neck pain relief, consider the following tips:

• Start slowly and gradually increase intensity
• Focus on proper alignment and breathing
• Listen to your body and avoid pushing through pain
• Combine yoga with other neck-friendly exercises
• Practice consistently for best results

How often should you practice yoga for neck pain? Aim for at least 2-3 sessions per week, each lasting 20-30 minutes. As you become more comfortable with the poses, you can increase the frequency and duration of your practice.

Precautions and Modifications for Neck Pain Sufferers

While yoga can be highly beneficial for neck pain, it’s essential to approach your practice with caution and awareness. Consider these precautions:

• Consult with a healthcare professional before starting a new exercise regimen
• Avoid poses that cause pain or discomfort
• Use props like blocks, straps, or blankets for support
• Modify poses as needed to accommodate your current range of motion
• Focus on gentle, controlled movements rather than forcing flexibility

Can yoga worsen neck pain? If practiced incorrectly or too aggressively, yoga can potentially exacerbate neck pain. Always prioritize proper form and listen to your body’s signals to avoid injury.

Complementary Practices for Neck Pain Management

While yoga can be a powerful tool for neck pain relief, combining it with other practices can enhance its effectiveness. Consider incorporating these complementary approaches:

• Mindfulness meditation to reduce stress and tension
• Gentle neck stretches throughout the day
• Proper ergonomics at work and home
• Regular massage or self-massage techniques
• Heat or cold therapy as recommended by a healthcare professional

How do these practices work together with yoga? By addressing neck pain from multiple angles, you create a comprehensive approach to pain management and prevention, potentially leading to longer-lasting relief and improved overall well-being.

The Role of Breathing in Yoga for Neck Pain Relief

Proper breathing techniques are an integral part of yoga practice and can significantly contribute to neck pain relief. Here’s how:

• Deep, diaphragmatic breathing promotes relaxation
• Focused breathing helps release tension in the neck and shoulders
• Breath awareness improves mind-body connection
• Coordinating breath with movement enhances the benefits of yoga poses

Try incorporating these breathing exercises into your yoga practice:

1. Ujjayi breath: Create a soft, oceanic sound in the back of the throat while breathing
2. Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat
3. Alternate nostril breathing: Use fingers to alternately close each nostril while breathing

How does proper breathing affect neck pain? By promoting relaxation and reducing tension, focused breathing can directly impact the muscles in the neck and upper back, leading to decreased pain and improved mobility.

Creating a Sustainable Yoga Practice for Long-Term Neck Health

To experience lasting benefits from yoga for neck pain relief, it’s crucial to develop a consistent and sustainable practice. Consider these strategies:

• Set realistic goals and expectations
• Create a dedicated space for your practice
• Establish a regular schedule that fits your lifestyle
• Track your progress and celebrate small improvements
• Join a yoga class or find an online community for support and motivation

How can you maintain motivation for your yoga practice? Focus on the immediate benefits you experience, such as reduced pain and improved mood, and remind yourself of your long-term goals for better neck health and overall well-being.

By incorporating these yoga poses and principles into your daily routine, you can take significant steps towards alleviating neck pain and improving your overall quality of life. Remember to approach your practice with patience, consistency, and mindfulness, and don’t hesitate to seek guidance from a qualified yoga instructor or healthcare professional if you have concerns or persistent pain.

Yoga for Neck Pain: 12 Poses to Try

Overview

Neck pain is extremely common and may be caused by several factors. These include daily activities that involve repetitive forward movement patterns, poor posture, or the habit of holding your head in one position.

It doesn’t take a lot to develop pain in this area of your body, and it’s easy for that pain to extend to your shoulders and back. Neck pain can lead to headaches and even injury.

Practicing yoga is an excellent way to get rid of neck pain. At least one study found yoga to provide pain relief and functional improvements for people who did yoga for nine weeks. Through the practice, you can learn to release any tension you’re holding in your body.

Yoga may be useful in treating even chronic neck pain.

Here are some of the yoga poses that may be beneficial in relieving neck pain.

Standing forward bend pose

1. Come into a standing position with your feet under your hips.
2. Lengthen your body as you fold your upper body forward, keeping a slight bend in your knees.
3. Bring your hands to your legs, a block, or the floor.
4. Tuck your chin in to your chest, and let your head and neck fully relax.
5. You can gently shake your head from side to side, front to back, or make gentle circles. This helps to release tension in your neck and shoulders.
6. Hold this position for at least 1 minute.
7. Bring your arms and head up last as you roll your spine up to standing.

Warrior II pose

Warrior II allows you to open and strengthen your chest and shoulders to support your neck.

1. From standing, bring your left foot back with your toes facing out to the left at a slight angle.
2. Bring your right foot forward.
3. The inside of your left foot should be in line with your right foot.
4. Bring up your arms until they’re parallel to the floor, with your palms facing down.
5. Bend your right knee, being careful not to extend your knee further forward than your ankle.
6. Press into both feet as you extend up through your spine.
7. Look out past your right fingertips.
8. Remain in this pose for 30 seconds.
9. Then do the opposite side.

Extended triangle pose

Triangle pose helps to relieve pain and tension in your neck, shoulders, and upper back.

1. Jump, step, or walk your feet apart so that they’re wider than your hips.
2. Turn your right toes forward and your left toes out at an angle.
3. Bring your arms up so they’re parallel to the floor with your palms facing down.
4. Reach forward with your right arm as you hinge at your right hip.
5. From here, lower your right arm and lift your left arm up toward the ceiling.
6. Turn your gaze in any direction or you can do gentle neck rotations looking up and down.
7. Remain in this pose for 30 seconds.
8. Then do it on the other side.

Cat cow pose

Flexing and extending the neck allows for the release of tension.

1. Begin on all fours with your hands under your shoulders and your knees under your hips.
2. On an inhale, allow your belly to fill with air and lower toward the floor.
3. Look up at the ceiling as you let your head drop back slightly.
4. Keep your head here or lower your chin slightly.
5. On an exhale, turn to look over your right shoulder.
6. Hold your gaze here for a few moments and then return to center.
7. Exhale to look over your left shoulder.
8. Hold that position before returning to center.
9. From here, tuck your chin into your chest as you round your spine.
10. Hold this position, letting your head hang down.
11. Shake your head from side to side and forward and backward.
12. After these variations, continue the fluid motion of cat cow pose for at least 1 minute.

Thread the needle pose

This pose helps to relieve tension in your neck, shoulders, and back.

1. Start on all fours with your wrists under your shoulders and your knees under your hips.
2. Lift your right hand and move it over to the left along the floor with your palm facing up.
3. Press your left hand into the floor for support as your rest your body on your right shoulder and look over to the left.
4. Remain in this position for 30 seconds.
5. Slowly release, sink back into Child’s Pose (see below) for a few breaths, and repeat on the other side.

Cow face pose

Cow face pose helps to stretch and open your chest and shoulders.

1. Come into a comfortable seated position.
2. Raise your left elbow and bend your arm so your hand comes to your back.
3. Use your right hand to gently pull your left elbow over to the right, or bring your right hand up to reach and hold your left hand.
4. Remain in this pose for 30 seconds.
5. Then do it on the other side.

Half lord of the fishes pose

This twist stretches the spine, shoulders, and hips.

1. From a seated position, bring your right foot along the floor to the outside of your left hip.
2. Bend your left knee and cross it over your right leg so that your left foot is “rooted” into the floor to the outside of your right thigh.
3. Lengthen your spine and then twist your upper body to the left.
4. Place your left hand on the floor behind your buttocks.
5. Bring your right arm to the outside of your left leg.
6. Turn your head to look over either shoulder, or do gentle neck movements forward and backward.
7. Stay in this pose for 1 minute.
8. Then do it on the opposite side.

Sphinx pose

Sphinx pose strengthens your spine and stretches your shoulders.

1. Lie down flat on your stomach with your elbows under your shoulders, pressing into your palms and forearms.
2. Tighten your lower back, buttocks, and thighs to support you as you lift your upper torso and head.
3. Keep your gaze straight ahead and make sure you’re lengthening your spine.
4. Hold this pose for 2 minutes.

Extended puppy pose

This pose is great for relieving stress and stretching your back and shoulders.

1. Begin on all fours with your wrists directly below your shoulders and your knees directly under your hips.
2. Walk your hands forward slightly and lift your heels to come up onto your toes.
3. Slowly bring your buttocks down toward your heels, stopping halfway down.
4. Engage your arms and keep your elbows lifted.
5. Rest your forehead on the floor or a blanket.
6. Allow your neck to fully relax.
7. Keep your lower back slightly bent as you press into your palms, stretching your arms, and drawing your hips down toward your heels.
8. Hold for 1 minute.

Child’s pose

Child’s pose can help to relieve neck pain as well as a headache.

1. From a kneeling position, sit back on your heels and bring your knees to a comfortable position.
2. Lengthen your spine and walk your hands in front of you, hinging your hips so that you can fold forward.
3. Keep your arms extended in front you to support your neck, or you can stack your hands and rest your head on them. This may help to relieve headache tension. If it’s comfortable, bring your arms back to lie along the side of your body.
4. Breathe deeply and focus on letting go of any tension or tightness you’re holding in your body.
5. Rest in this pose for a few minutes.

Legs-up-the-wall pose

This restorative pose has amazing healing potential and can help to relieve tension in your back, shoulders, and neck.

1. From a seated position, scoot forward on your hips toward a wall. When you are close to the wall, lie back and swing your legs up and against the wall.
2. You can place a folded blanket or pillow under your hips for support.
3. Bring your arms into any comfortable position.
4. You may wish to gently massage your face, neck, and shoulders.
5. Stay in this pose for up to 20 minutes.

Corpse pose

Allow yourself time at the end of your practice to relax in corpse pose. Focus on letting go of any remaining stress and tension in your body.

1. Lie down on your back with your feet a little wider than your hips and your toes splayed out to the side.
2. Rest your arms alongside your body with your palms facing up.
3. Adjust your body so that your head, neck, and spine are aligned.
4. Focus on breathing deeply and releasing any tightness in your body.
5. Remain in this pose for at least 5 minutes.

Since these poses are designed to treat a specific ailment, it’s important that you follow these tips:

• Remember that your body changes from day to day. Make adjustments to your practice as necessary and avoid poses that cause pain or discomfort.
• Allow your breath to guide your movement so that you’re moving slowly and with fluidity.
• Only go to your edge — don’t push or force yourself into any position.
• If you’re new to yoga, try to take a few classes at a local studio. If this isn’t possible, you can do guided classes online.
• Hatha, yin, and restorative yogas are beneficial for reducing neck pain. Unless you’re experienced, it’s best not to do fast, powerful yoga.
• Be easy and gentle with yourself. Enjoy the process and the practice, and meet yourself at whichever point you find yourself on a daily basis.
• Focus on doing at least 10 to 20 minutes of yoga per day, even if it’s only to relax in a few restful positions.
• Be mindful of your posture throughout the day.

If you’ve taken steps to relieve neck pain and it’s not getting better, or if your pain becomes worse or severe, see your doctor. Neck pain that’s accompanied by numbness, loss of strength in the arms or hands, or a throbbing pain in the shoulder or under the arm are also signs you should see your doctor.

Your doctor can help to determine if there are any underlying reasons for the pain. They may recommend a certain treatment program that you should follow. They may also refer you to a physical therapist.

Yoga for Diabetes: 11 Poses to Try

Why it’s beneficial

Yoga can do more than just relax your body in mind — especially if you’re living with diabetes. Certain poses may help lower blood pressure and blood sugar levels while also improving circulation, leading many experts to recommend yoga for diabetes management.

Regular practice may even help reduce your risk for other complications of diabetes, such as heart disease.

Keep reading to learn how these simple moves can improve your overall quality of life and lead to significant transformations.

This restorative inversion allows for relaxation. This helps lower stress levels, which may in turn help lower blood pressure and blood sugar levels. It can also help relieve headaches, boost energy, and increase circulation.

Muscles worked:

• hamstrings
• pelvic muscles
• lower back
• front torso
• back of the neck

To do this:

1. Fold up a blanket or towel to sit on.
2. Sit with your right side against a wall.
3. Swing your legs up along the wall as you move to lay flat on your back. Your body should form a 90-degree angle against the wall.
4. Keep your sitting bones as close to the wall as possible.
5. Relax your neck, chin, and throat.
6. Stretch your arms out to the side with your palms facing up.
7. Remain in this pose for 5 to 15 minutes.
8. Release by slowly sliding your legs down to the side.

This is a restorative pose that can help calm your nervous system. This pose can also help reduce your stress levels, which may help lower blood pressure and blood sugar levels. It’s also thought to stimulate the abdominal organs, bladder, and kidneys.

Muscles worked:

• adductors
• groin muscles
• pelvic muscles
• psoas

To do this:

1. While seated, bring the soles of your feet together. Your knees should be out to the sides.
2. You may place a bolster underneath your knees for support.
3. Slowly lean back until your back is flat on the floor.
4. Relax the area around your hips.
5. Rest your hands alongside your body with your palms facing up.
6. You can also press down on your thighs to gently deepen the stretch in your legs and hips.
7. Stay in this pose for up to 10 minutes.
8. To release, use your hands to lift and press your knees together. Slowly sit all the way up.

This pose is a therapeutic forward bend. In addition to lowering blood pressure and promoting weight loss, this pose may help relieve anxiety, headache, and fatigue.

Muscles worked:

• pelvic muscles
• erector spinae
• gluteus maximus
• gastrocnemius

To do this:

1. Sit on the edge of a folded blanket and extend your legs long.
2. You may place a prop under your knees for support.
3. Imagine that you’re pressing the soles of your feet against a wall so that your toes are drawing back toward your shins.
4. Root into your sit bones, lengthen your spine, and open your heart center.
5. Hinge at your hips as you bend forward.
6. Walk your hands down to your feet, stopping when you reach a comfortable position. Your torso should fold into your legs.
7. Tuck your chin into your chest.
8. Remain in the pose for up to 3 minutes.

This inversion may help improve circulation and stimulate the thyroid gland. It can also help calm the mind and relieve stress.

Muscles worked:

• rectus abdominis
• trapezius
• rotator cuff
• quadriceps

To do this:

1. Lie down flat on your back with a folded blanket under your shoulders.
2. Align your shoulders with the edge of the blanket.
3. Rest your arms alongside your body with your palms facing down.
4. Lift your legs straight up into the air.
5. Slowly lower your legs back toward your head.
6. Move your hands to your lower back for support. Your fingers should be facing upward.
7. Raise your legs up so that your shoulders, spine, and hips are in one straight line.
8. Remain in the pose for 30 seconds to 3 minutes.
9. Release by rolling your spine back down to the mat and lowering your legs to the floor.

This inversion may help stimulate the thyroid gland, increase circulation, and reduce stress. Its therapeutic effects may also help relieve backache, headache, and insomnia.

Muscles worked:

• rotator cuff
• hamstrings
• trapezius
• spinal extensors

You may find it easier to transition into plow pose from supported shoulderstand.

To do this:

1. From shoulderstand, bring your feet to the floor above your head.
2. If your feet don’t reach the floor, use a pillow or block for support.
3. Keep your hands on your lower back for added support.
4. Remain in the pose for 1 to 5 minutes.
5. To release, roll your spine back down to your mat and raise your legs up to form a 90-degree angle.
6. Lower your legs back down to your mat.

This stimulating backbend requires a lot of muscular strength. The pose may help lower blood pressure, boost circulation, and promote weight loss. It also stimulates the abdominal organs.

Muscles worked:

• gluteus maximus
• triceps brachii
• spinal extensors
• quadriceps
• hamstrings

To do this:

1. Lie on your stomach with your legs extended behind you.
2. Place your palms flat on the floor. Your forearms should be perpendicular to the floor.
3. Press into your palms to straighten your arms and lift up your body and legs.
4. Come onto the tops of your feet.
5. Keep a slight bend in your elbows as you engage your thigh, arm, and abdominal muscles.
6. Maintain a firmness in your buttocks and shoulder blades.
7. Keep your gaze straight ahead.
8. Soften your throat and neck.
9. Remain in this pose for up to 30 seconds.

This backbend opens up your chest and stimulates your abdominal organs. This may help lower your blood sugar levels, as well as relieve constipation and respiratory ailments.

Muscles worked:

• gluteus maximus
• hamstrings
• quadriceps
• pectoralis major

To do this:

1. Lie down on your stomach.
2. Allow your arms to rest alongside your body with your palms facing up.
3. Bend your knees and bring your hands to the outside of your ankles.
4. Lift up your head, chest, and knees.
5. Breathe deeply and gaze forward.
6. Remain in the pose for up to 30 seconds.
7. On exhale, release the pose.
8. Place one hand on top of the other to make a pillow for your forehead.
9. Gently shake your hips from side-to-side to relax your lower back.

10. You may repeat this pose one or two times.

This twisting pose stimulates the abdominal organs, which may help lower blood sugar. It’s also thought to improve digestion and boost your energy levels.

Muscles worked:

• rhomboids
• serratus anterior
• erector spinae
• pectoralis major
• psoas

To do this:

1. While in a cross-legged position, scoot your right foot to the outside of your left hip.
2. Cross your left leg over your right leg, so that your left foot sits at the outside of your right thigh.
3. Root into your sit bones and lengthen your spine.
4. Twist your body to the left.
5. Bring your left hand to the floor behind you.
6. Bring your right upper arm to the outside of your left thigh. You can rest your hand on your thigh or keep the forearm lifted straight into the air.
7. On each inhale, focus on lengthening and lifting.
8. Twist a bit deeper to the right with each exhale.
9. Bring your gaze to look over either shoulder.

10. Hold this pose for up to 1 minute.

11. Repeat on the other side.

This restorative twisting pose also helps stimulate the abdominal organs, which may help lower blood sugar levels. The pose may also help alleviate pain and stiffness in your spine, back, and hips.

Muscles worked:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis major

To do this:

1. Lay flat on your back and bring your knees into your chest.
2. Extend your arms to your sides with your palms facing down.
3. Bring your knees over to the left side.
4. Try to keep your knees together and at hip level.
5. If you’d like, use your left hand to apply gentle pressure to your knees.
6. Your gaze can be in any direction.
7. Remain in this pose for at least 30 seconds.
8. Repeat on the opposite side.

This resting pose encourages relaxation, which may help promote the production of insulin-producing beta cells. It may also help relieve back and neck pain, stress, and fatigue.

Muscles worked:

• gluteus maximus
• rotator muscles
• hamstrings
• spinal extensors

To do this:

1. While in a kneeling position, make sure your knees are hip-width apart.
2. Sink back to bring your buttocks to your heels.
3. You may place a cushion between your thighs and calves for support.
4. Lean forward to rest your forehead on the floor.
5. Extend your arms in front of you, or allow your arms to rest alongside your body with your palms facing up.
6. Remain in this pose for up to 5 minutes.
7. Release by lifting yourself up into a seated position.

This restorative pose can help lower blood pressure, relax the body, and calm the mind. It may also help relieve headache, fatigue, and insomnia. It’s traditionally done at the end of your yoga practice.

To do this:

1. Lay flat on your back, with your feet spread out a little wider than your hips.
2. Rest your arms alongside your torso with your palms facing up.
3. Align your torso so that it’s in a straight line. Your body should form a Y shape.
4. Allow your body to press into the floor. You should completely relax your body and release any tension you’re holding.
5. Remain in this pose for 10–20 minutes.

The results of one 2016 review found that yogic practices can significantly help to manage type 2 diabetes. Researchers concluded that yoga had a positive improvement on blood sugar levels, lipid levels, and body composition.

Limited data found during review also suggests that yoga can lower oxidative stress and blood pressure. Other data suggests that yoga may improve pulmonary and autonomic function and reduce medication use.

Although these results are promising, more research is needed to confirm and expand upon these findings.

Practicing yoga on a regular basis can help improve your overall well-being and may help manage your diabetes.

If you’re new to yoga, talk to your doctor before adding this exercise to your routine. They can walk you through any potential risks and offer guidance on how to establish and maintain a healthy lifestyle.

If you’d prefer to practice at home, you can use books, articles, and guided online classes to develop your practice. Begin with a short practice of 10 minutes per day, and work your way up from there.

You can also take classes at a studio. Be sure to discuss your condition and intentions with your teacher so that they can develop a practice suited to your needs.

Yoga for workaholics: 5 simple asanas that will relieve back pain

Today, many people come to yoga often because of pain – in the back, neck, lower back. And they hit the right place: indeed, there are many asanas that are aimed at getting rid of discomfort and strengthening muscles. This is no coincidence, because asanas prepare the body for meditation, which involves sitting for a long time with a straight back without discomfort. We asked Yana Ananyeva, head of the yoga studio and practitioner of the Taste & Color project, teacher of Vinyasa Flow, tell how you can “pump” the spine with the help of asanas.

To get started

There are many causes of back pain, from congenital pathologies to a sedentary lifestyle (7-hour sitting in an office chair five days a week is also included here). The main rule in the fight against back pain is traction. All practice should be through increasing the distance between the vertebrae. Start performing a set of asanas with this simple but very effective exercise: lie on the floor, hug your knees and start rolling back and forth without leaning on the cervical vertebrae. This is a very good massage for the spine, as well as a warm-up workout before starting the main practice.

Let’s move on to the main complex: doing it regularly will reduce back pain and improve the flexibility of the spine, which will make it easier to maintain a long sitting position.

Suhkasana

Sit cross-legged on the mat, release your sitting bones and push them up from the floor. Stretching from the coccyx, lengthen the entire spine, stretch the top of your head up. Hold this position without rounding your lower back, and with each inhalation, stretch your crown and spine up, and with an exhalation, lower your shoulders down. If the body position is easy for you, you do not round your back and want to achieve more effect, extend your arms above your head, pointing your shoulder blades towards each other and palm to palm.

This pose strengthens the muscles of the back, makes the muscular corset stronger, straightens the posture and increases blood circulation in the back, which helps relieve pain. In the future, you can move on to performing a more complex asana – dandasana. To do this, stretch your legs forward too, stretch your heels forward, arms up, through extensions, lengthening through your lower back and crown up.

Adho Mukha Svanasana

Get down on your knees and place your pelvis on your heels. Arms extended forward, shoulder-width apart. Push off the mat, push your pelvis up, bend your knees slightly to achieve a straight back. Inhale as you push your sitting bones up, and as you exhale push your chest down.

Pushing off the mat with your hands, achieve complete relaxation in your back and lower back. Stay in this position for several deep breaths, then take a short break, relaxing on the mat, and then repeat if necessary. To slightly increase the posture and stretch in the back, gradually straighten your knees, bringing your heels closer to the floor. Downward facing dog pose relieves tension in the lower back and stretches the back muscles.

Marjariasana

Get on all fours, knees under the pelvis, wrists under the shoulders, palm outstretched, middle finger pointing clearly forward (this will avoid injury to the wrists). On an inhalation, from the coccyx up, bend in the lower back, and then vertebra by vertebra to the upper spine. On exhalation, the coccyx twists down, and then each vertebra, ending with the cervical region, and the chin approach the sternum.

Repeat these movements 15-20 more times, each time pushing off the mat with your hands harder, not allowing your back to sag. Movements should be undulating and soft. The cat pose is the best massage for the spine, thanks to this pose each section of the back is worked out, its mobility increases, tension is relieved, the back becomes more flexible.

Shalabhasana

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Lie on your stomach, stretch your arms forward, stretch your legs back, lengthening the whole body. As you inhale, tighten your back muscles and raise your arms and upper back off the floor. Tighten your buttocks to release tension from your lower back, stretch your arms diagonally and up. Breathe calmly (5-10 breaths). Then put your hands down, relax on the mat, rest. With the next breath, raise your arms and legs up, do not pinch your neck, look at the floor.

Hold this body position without losing stretch, with each breath trying to raise your arms and legs higher. Stay in this position for 30-40 seconds and then relax. The locust pose strengthens the muscles of the back ( read also : “Area of ​​special attention: acne on the back and in the décolleté area”), makes the spine more flexible and mobile, warms up and increases blood flow in the back area.

Lying twist

Lie on your back, lengthen the whole body and the distance between the vertebrae, stretching your arms behind your head and legs forward. Raise both legs up, pressing the tailbone, sacrum and lower back to the floor. Spread your arms to the sides, lower both legs to your left hand. If you want to enhance the effect, turn your head to the right, but do not allow uncomfortable sensations.

Breathe softly and calmly for a while, and then return your legs to the center and repeat on the opposite side. This twist enhances blood circulation throughout the entire surface of the spine, saturating the cells with oxygen and relieving you of pain.

Trainer in the direction of hatha yoga of the project “Taste & Color”.

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Yoga for pain in the back and lower back

Back pain occurs due to shifting of the vertebrae, muscle spasms, pinched nerves. The reasons may be excessive physical exertion, improper weight lifting, prolonged stay in the same uncomfortable position during work, injuries. At first, the pain occurs intermittently, but over time it becomes chronic.

Yoga for back pain will not only relieve discomfort, but also help to strengthen the muscular corset, which will keep the spine in the correct position. Regular yoga classes will help achieve positive results.

Asanas for beginners

When deciding to do yoga to relieve back pain, you need to remember that you need to start with the simplest asanas. Efficiency and positive impact does not depend on the complexity of the exercise.

• Asanas aimed at restoring the back are based on: stretching;
• twists, allowing you to remove the load on the spine, stretch it and put the vertebrae in the correct position.

Don’t expect quick results. Training should be regular, at least 3 times a week. But after a few sessions, back pain will be less likely to bother.

Yoga for back pain can be practiced at home and in fitness centers, but in any case, you should consult a doctor so as not to aggravate your condition.

Light, comfortable clothing and a mat will be required to practice at home. At the beginning of gymnastics, it will be necessary to warm up a little so as not to pull the muscles. In each asana you need to be from a few seconds to 1 minute. It is advisable to hold out at least 3 respiratory cycles.

To tune in to yoga, you need to sit on the mat, cross your legs in front of you, align your spine, stretch your crown to the ceiling. The chin should be slightly lowered. Take a few slow and deep breaths. This pose helps reduce stress levels and listen to your body. You need to sit like this for a few minutes.

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Apanasana (wind release pose)

Lie on your back, bend your knees and try to pull them to your chest, clasping your arms. With each exhalation, try to gently press your knees closer to your body. This asana unloads the lower spine, eliminates back pain, strengthens the abdominal muscles, which help maintain the correct posture.

Balasana (child’s pose)

Kneel down, feet hip-width apart, straighten your back. Sit on your heels. Lean forward with a straight back and touch your forehead to the mat. The hips should not rise above the heels. Take your hands back and put your palms up. Balasana relieves back and neck pain, as well as calms thoughts, eliminates fatigue and stress.

Dandasana (Wand Pose)

Sit on the floor with straight legs, toes pointing towards the ceiling. Rest your hands on the floor near the hips, the body tends up. Despite the apparent simplicity of the asana, it is not easy to keep the spine in a straight position. Dandasana stretches the spine and teaches you to keep it in a straight position. Initial asana for bending forward.

Paschimottanasana (full forward bend)

From dandasana, keeping your back straight, bend forward as much as possible. Ideally, you should lie completely on your feet. But the asana is effective even if you can bend over only slightly. You can’t drag yourself with your hands. Gradually, the body will get used to it, the slopes will become deeper. Pashchimottanasana stretches the entire lumbar region, relieves pain, and rejuvenates the spine.

Ardha bhujangasana (sphinx pose)

Lie on your stomach. Spread straight legs shoulder-width apart. The chest is raised, the arms are bent at the elbows at a right angle and rest their palms on the floor. The crown reaches for the ceiling. Asana strengthens the spine, reduces pain in the shoulders and lower back. Having mastered the pose of the sphinx, you can move on to the pose of a snake.

Bhujangasana (snake pose)

Lie on your stomach, stretch your legs and join them together. Press your palms to the floor at chest level. Slowly straightening your arms, lift the body up. Tilt your head back slightly, looking up. If initially it turned out to rise only a few centimeters, then it’s okay. After a few sessions, the spine will become more flexible, and it will be easier to perform the asana. The snake pose restores the deep muscles of the lumbar and thoracic regions, eliminates pain and relieves stiffness of the spine.

Ushtrasana (camel pose)

Starting position — kneeling, feet on the floor. Bend at the waist and place your palms on your heels. The angle between the thigh and lower leg should be right. It is difficult for beginners to bend enough the first time to reach their feet with their hands. There may even be pain in the shoulders and lower back. Therefore, this asana can be performed with a chair, placing it at the back. Bending over, hands are placed on the seat. Ushtrasana stretches and tones the entire spine. Helps improve blood circulation, eliminates stoop and pain in the cervical region.

Marichiasana (Spine Rotation Pose)

After stretching the spine, it is necessary that its vertebrae take their place. For this, twists are performed. There are many such asanas in yoga, marichiasana is suitable for beginners. To perform it, you need to sit on the floor and stretch your legs forward. Then bend the right leg at the knee and place the foot near the thigh of the left leg. With your left hand, rest against the knee of the bent leg and twist the body to the right. Place your right hand on the floor behind your back. Repeat on the opposite side. You need to roll carefully.

Shavasana (dead man’s pose)

This asana ends all yoga classes. You need to lie on the floor, slightly spread your legs and straight arms, calm your breathing. Try to relax all the muscles of the body, relax.

Contraindications for practicing

Despite the fact that yoga for back pain is a complex of slow exercises, it has a number of contraindications:

• exacerbation of any chronic diseases;
• displacement and prolapse of vertebral discs;
• herniated discs;
• severe pain in any part of the back;
• pathologies of the cardiovascular system;
• recent myocardial infarction;
• critical days for women;
• malignant neoplasms;
• traumatic brain injury;
• Shooting pain in arm or leg from neck or small of back;
• hernia in the abdomen or groin;
• postoperative period.