8 Yoga poses to help cervical spine and neck issues

Yoga Blog

In your neck, there are cervical discs. These discs are your body’s natural shock absorbers that stabilise your neck. Together, these discs make up your cervical spine.

Your neck is one of the most fragile parts of your body. As a baby, it had to constantly be supported. As an adult, you rely on your cervical spine to support it. But it is very easy to injure your neck and cervical spine. Especially when the shock it has to absorb is too great.

Yoga poses to get rid of cervical spine and neck issues

Practising yoga is a phenomenal way to make sure that neck pain is a thing of the past. At least one research study found that yoga provided pain relief as well as functional improvements for individuals who practised this ancient mind-body exercise form for nine weeks. This shows that through the practice of yoga, you can learn to release any manner of tension that you’re holding in your body.

Anything from a car accident to simply sneezing too hard can cause cervical spine and neck issues. Here are eight yoga poses that can help relieve the pain:

  1. Standing Forward-bend

Standing with your feet under your hips and knees bent slightly, bend your upper body forward until your hands reach the floor. Tuck your chin snugly into your chest. After this, allow your head as well as your neck to relax.

You can also shake your head gently from side to side, front to back, or in circles to relieve tension.

2 & 3. Cat to Cow Pose

Begin by kneeling on all fours. Make sure that your hands are placed under your shoulders in addition to your knees being under your hips.

Arch your back into the air while tucking your head into your chest. This is the Cat Pose.

Then lower your belly to the floor while dropping your head back as you look up. This is the Cow Pose.

You can turn your head to look over your shoulders while in Cow Pose to release tension.

  1. Cow Face Pose

Sitting down, raise one elbow with your hand reaching down your back. Your upper arm must be next to your head.

Bring your other hand up towards the elbow and gently pull it closer to your head.

You can also bring both elbows up so that your hands meet behind your back.

  1. Sphinx Pose

Lying prone (in other words on your stomach) with your legs pressed together and stretched out behind you, place your hands under your shoulders. Keeping your head, neck and upper back aligned, slowly lift your chest into the air. Your gaze should be straight in front of you.

  1. Extended Puppy Pose

Begin by kneeling on all fours with your knees below your hips and your wrists below your shoulders. You should be on your toes.

Gently walk your hands forward and lower your butt halfway toward your heels. Your arms should stay straight. Bring your head down between your arms so that it rests on the floor. Bend your lower back slightly as you press into your palms.

  1. Child Pose

Start by kneeling on all fours. Ensure that your knees below your hips and your wrists below your shoulders. The tops of your feet should be flat on the floor.

Walk your hands out straight in front of you. Then lower your butt until it touches your heels and your chest touches your knees. Your arms should stay straight.

Bring your head down between your arms until your forehead rests on the floor.

  1. Corpse Pose

Lie down on your back (in other words supine) with your feet slightly wider than your hips and toes splayed out to the side. Your arms should be next to your body with your palms facing up.

Then bring your feet and hands in so your toes and thumb are facing upward, aligning the head, neck and spine.

These eight poses will help to relieve some of the tension that can happen when you suffer from cervical spine and neck issues. The most essential thing to remember though is to keep your neck and spine relaxed in order to avoid further injuries.

Yoga not only helps with conditioning your body. It also helps with restoring your mental peace and serenity.

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