Master yoga poses that relax your neck muscles, neck, and shoulders.

 

Introduction

With our modern sedentary lifestyle, we often suffer from tension and stiffness, especially in the neck, neck, and shoulder areas. Whether you're sitting at a desk for long periods of time, hunched over your phone, or carrying heavy luggage, these parts of your body take the brunt of your daily activities. However, yoga provides a holistic solution that relieves these discomforts and promotes flexibility, strength, and relaxation.

understand the problem

Before getting into a particular yoga pose, it's important to understand why these parts of the body get tense. The trapezius muscle runs from the base of your skull to the middle of your back and is often affected by poor posture and stress. The neck and shoulders are also often tense, leading to stiffness and limited mobility.

relaxing yoga poses

1. Child's pose (balasana)

First, kneel on the floor, toes together, and knees hip-width apart. Lower your upper body between your thighs, extend your arms in front of you, and rest your forehead on the mat. This gentle stretch stretches your spine, relieves tension in your back, and promotes relaxation in your shoulders.

2. Threading the needle (Parva Balasana)

Starting in a tabletop position, slide your right arm under your left arm until your right shoulder and temple touch the mat. Stretch your left arm over your head or behind your back for a deeper stretch. Repeat on the other side. This pose targets your shoulders and upper back, improving flexibility and mobility.

3. Downward-Facing Dog (Adho Mukha Svanasana)

From a plank position, lift your hips up and back to form an inverted V shape with your body. Press your hands firmly into the mat and keep your back straight as you pull your shoulder blades toward your back. Downward facing dog stretches your entire body, including your shoulders, hamstrings, and calves, while relieving tension in your neck.

4. Cat and Cow Stretch (Marjariyasana - Vitirasana)

Alternating between cat and cow poses warms the spine and increases mobility in the neck and shoulders. Inhale and arch your back, lifting your tailbone and chest toward the ceiling (cow pose). As you exhale, round your spine and tuck your chin toward your chest (cat pose). Repeat this flowing movement several times.

5. Eagle Arms (Gardasana Arms)

Sit or stand upright and extend your arms straight out in front of you at shoulder height. Cross your right arm over your left, bending your elbow and touching your palm if possible. Keep your posture by raising your elbows slightly. As you do this, feel a deep stretch in your upper back and shoulders. Repeat on the other side. Eagle arms relieve shoulder tension and improve posture.

Conclusion

Incorporating these yoga poses into your daily routine will do wonders for relaxing your neck, neck, and shoulder muscles. Remember to practice mindfulness and focus on deep, even breathing as you hold each pose. Over time, you'll notice increased flexibility, reduced tension, and improved overall health.