Relieve your neck pain with yoga

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, takes you through five yogic practices that will help prevent neck problems. Those with chronic neck problems, however, need to consult their physiotherapist before attempting these poses.

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Not all victims of neck ailments are inactive. However, a regular routine of yoga does wonders to power the neck. It is of particular value to those who may be prone to neck-related problems. The following people are more vulnerable to neck problems: 

• Housewives who cook for long (bending over to roll rotis), even gardening continuously
• Weekend athletes who rush into sports without warm-up or indulge in erratic exercise
• Those in sedentary jobs (computer pros, supervisors, security personnel etc)
• Those with postural problems while sitting, sleeping, standing (slouching, twisting, contorting),
• Those who drive or travel long distances
• Those who enjoy over-exerting at the gym (crunches done wrongly can worsen existing condition and damage nerves)
• Those in jobs that involve lifting or reaching for something higher or who lift anything (including luggage or child) suddenly.
• Those who are extremely shy (slouching in their bid to hide)
• Those with bad chairs or monitor positions at work

Click NEXT to learn about yoga poses tha will help you relieve neck pain...

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com. Follow Shameem's yoga products on her online shop Yogatique on Rediff Shopping here.

Disclaimer: This column just shares the columnist's passion for yoga which is ideally learned under the guidance of an expert.

Sit with both legs stretched in front of you. Fold right leg at knee, take it over the left leg, placing the foot next to the left knee. Place right hand behind, close to hips.

Use the left hand to give counter pressure to enhance the twist you will be executing. Inhale. Exhaling, twist over the right shoulder, extending the spine, keeping the body as straight as possible. Hold for a few seconds, breathing deeply. Release and repeat for the other side. You must slowly increase duration in the final pose with regular practice.

Benefits: Releases tension all along the spine. The squeeze-release pressure on the torso massages and soothes all the organ systems and glands that are negatively affected by tension.

Ii is also detoxifying and powers and tones the entire spine. It prevents neck related problems and can be practiced once the fitness routine may be safely resumed in more serious cases.

Sit cross-legged. This version may be done standing as well. Inhale, taking the right hand over your shoulder to grasp the left hand behind your back. Lock the fingers. Hold the pose, looking straight ahead. Breathe normally.

Relax back to starting position. Repeat sequence for the opposite side.

Benefits: Removes misalignment that most of us have, where the left side is more contracted due to less use.

This pose also adjusts the spine and removes postural misalignment so that the resulting spinal problems, including neck pain are eased. Soothes away stress. It is therapeutic in most ailments including high blood pressure, diabetes etc.

Sit on your heels. Inhale, lifting both hands high in the air. Exhale, lower your hands, placing palms on the ground. Gently follow this by lowering forehead to ground.

Rest the head on the ground, and make the following corrections: Keep heels on the hips, if they are not. Stretch hands so they are straight out in front. Ensure knees are together. Continue normal breathing. Initially hold for ten seconds. Then slowly increase duration to a minute or more depending on regularity of practice.

Avoid: If you have severe lower backache.
Benefits: Opens up the upper back and shoulder region, releases tension along the entire spine, including the neck. Is one of the most therapeutic poses for neck related problems. Improves blood flow to face and head, keeping you looking younger and boosting memory.

Sit cross-legged (This pose may be done standing also). Take your hands behind you to form a namaste gesture, with your palms touching. Hold, keeping face and body erect. Continue normal breathing. May be done several times during the day for relaxation and to release tension along the spine.

Benefits: Opens the chest and boosts respiration and lifts you mood. It tones the spine, especially along the middle and upper back. It is preventive and therapeutic in upper back problems.

This pose may be done seated or standing. Inhale, raise both arms high, keeping palms open and loose.

Feel the body stretch along the spine, and keep extending the spine, as you continue normal breathing. Hold for a count of five or ten. Exhale. Release. Repeat thrice. May be done several times during a day.

Benefits: Removes postural misalignment. Removes stiffness from entire body. Refreshes the mind. Is therapeutic in most major ailments.