Cervical pain is usually felt in the neck and near the shoulder. It will begin with a slight stiffness and cause so much pain eventually that you will find it difficult to move your neck or have an undisturbed sleep. There are various reasons for yoga being beneficial for relieving neck pain. Yoga helps to stretch and strengthen the muscles in the neck which further helps relieve tension and stiffness in the neck muscles. Additionally, yoga helps to improve flexibility and balance as well.
Have a look at the steps to perform the 5 yoga poses for cervical pain so that you don't have to suffer through the pain and can have an undisturbed sleep.
1. Standing Forward Pose
You can perform this pose by standing with your feet about 6 inches apart and folding the chest to the ground. Try reaching toward the flat surface or bend the arms, and clutch the opposite elbow with the opposite hand.
This pose not only helps deal with insomnia but reduces the frequency of headaches as well. This yoga pose also helps with anxiety. You must make sure that while performing the pose, you sway a little side to side and inhale. Bend your knees as much as required to prevent strain. Gradually you will feel the tension in the hips and legs releasing.
2. Cat Cow Pose
This yoga pose focuses on various muscle groups like erector spinae, rectus abdominis, triceps, serratus anterior, and gluteus maximus.
You can follow these steps:
Go on all fours.
Your wrists go underneath your shoulders, and your knees will be placed underneath your hips.
Make sure you balance your weight evenly on all fours.
Breathe in and look up, let your stomach drop down toward the mat.
Breathe out and tuck your chin into your chest, draw your navel toward your spine, and your spine should be arched towards the ceiling.
Maintain focus while you practice this pose.
Focus on releasing the tension in your body.
Hold the pose for at least one minute.
Now slowly extend your left arm towards the ceiling.
Look up, forward, or down.
Repeat the pose on both sides and hold it for a minute.
3. Extended Triangle Pose
This is a classic standing posture that may not require a yoga mat. It may help alleviate backache, sciatica, and neck pain as well. It helps relax your spine, hips, and groin while strengthening your shoulders, chest, and legs. It may also help manage stress and anxiety.
This pose focuses on muscles like latissimus dorsi, internal oblique, gluteus maximus, and medius, hamstrings, and quadriceps.
Stand straight, place your feet about 4 feet apart.
Your right toes should face forward, and your left toes should be placed out at an angle.
Lift your arms parallel to the floor and place your palms downward.
Tilt slightly forward and hinge at your right hip to come forward with your arm and torso.
Bring your hand to your leg, a yoga block, or onto the floor
4. Legs Up the Wall Pose
This is one of the most simple yoga poses that is performed against a wall. Viparita Karani offers extreme relaxation and relief from anxiety. It is suggested to hold the pose for at least 5 minutes for effective results.
You can keep your eyes shut and use a calming eye pillow if required. When your legs are flipped upwards, it helps the blood rush back down to the heart and has a calming effect.
5. Corpse Pose
This is a traditional resting pose and helps relax the entire body without putting pressure on any specific muscle groups. It helps calm the central nervous system, aiding the digestive and immune systems. It might also help manage blood pressure and frequent headaches.
Lie down on your back and open up your arms and legs. Then turn your palms upward.
After you get into this position, relax your whole body and face. Don't try to hold your position; try to feel heavy instead.
Try breathing naturally.
Try staying in this position for as long as you are comfortable.
When you want to come out of the pose, deepen your breath, then start to wiggle your fingers and toes to reawaken your body.
Make sure to do a full-body stretch from hands to feet.
Close your eyes and bring your knees to your chest and roll over to one side. Rest in the foetal position for a few breaths.
Return to a sitting position with the help of your hands.
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