Due to the sedentary and computer-dependable lives we all lead, our neck and shoulders are often very tense and stiff, which can cause pain, headaches, migraines, and even brain fog. Here are some of the best yoga poses that can help you relieve it.
Easy Seated Side Stretch
Most times, the best way to release the tension is to gently stretch out your neck and allow the blood to bring fresh oxygen into every cell, nourishing it with necessary nutrients. It’s important to stay gentle and avoid any pulling or pushing sensations. Start by placing one hand on the floor/seat beside you, and the other on the side of your head. Inhale here, and exhale by leading your head to the opposite side from your extended hand, and sending your shoulder away from your ear, stretching all the way down to your fingertips.
Don’t try to pull your ear towards the other shoulder, but rather create space and allow your neck muscles to loosen up and “breathe” freely. Stay here for a few inhales and exhales before coming back to center to reset. Repeat on the other side. One side might be more mobile than the other, and that’s totally fine, so listen to your body and respect its boundaries. Take it one breath at a time.
Chin-To-Chest Pose
Another easy and gentle stretch, chin-to-chest is an amazing way to release the tension and stretch out the stiff muscles anytime of the day, no matter where you are. Interlace your fingers behind your neck, inhale your spine straight, and exhale by gently bringing your chin towards your chest, stretching the whole back side of your neck. This pose might be a little bit challenging for your throat, as you’re constricting it in order to open the back of the neck, so prepare yourself to breathe through your nose, and find that yogic ujjayi breath, that’s created by constricting the back of your throat and breathing deeply, allowing your breath to sound like a wave flowing to the shore.
Stay here for as long as you need and avoid moving your head in any direction; stay still and breathe. Once you come out, you’ll be ready for a counter pose.
Seated Chest Opener
As you finish your chin-to-chest, place your hands behind your seat or in the floor, fingers facing forward, and use them as leverage to stretch your entire spine and create a lift in your chest. Let your head fall back naturally, feeling gravity pulling it down – no force necessary. Allow your shoulders to open up and roll them backwards, stretching out your entire chest and trying to get as much oxygen into your lungs as possible. Stay here for 3-5 long breaths and slowly come back to center by bringing your chin towards your chest and rounding your shoulders in.
You can repeat the ‘chin-to-chest and chest opener’ combination a few more times, feeling your entire upper body open up, relax, and simply let go of the tension.
Sasangasana (Rabbit Pose)
Rabbit pose is one of those weird-pretzel looking yoga poses you might think you’ll never conquer, but that in reality doesn’t require much flexibility and mobility. It’s great for your neck as it allows you to stretch it and tone the muscles supporting it at the same time. It’s also a mild inversion, so it brings the blood towards your head and increases the blood flow to your neck, allowing oxygen to get into your muscle fibers and loosen them naturally.
Starting in child’s pose, grab onto your heels and bring your forehead as close to your knees as possible, rounding your shoulders in the process. Keeping the grip on the heels tight, inhale and lift your hips up towards the sky. Dig your knees deep into the floor and shift the weight forward, without moving your lower body. Roll onto the crown of your head and press the forehead as close to the knees as possible, pushing into the ground and lifting your hips as high as your body allows it.
Stay here for 3-5 long breaths and use your inhales to straighten up your spine, all the way to the base of your skull; and exhales to push the crown of your head into the floor and send your shoulders as far from your ears as possible, creating space on both sides. On your last exhale, slowly lower the hips towards your heels, roll back the forehead to the floor and find your way into child’s pose. You can stay here or stretch out your arms in front of you, pushing your palms firmly into the floor and walking your fingers as far as your upper body allows it, boosting your overall circulation.
Child’s Pose
This amazing back-stretching and relaxing pose works wonders for releasing the muscles surrounding your neck without any force or challenges. Bring your torso in between your thighs, and open them up as much as you can, feeling your hips loosen up. You can shimmy your torso left and right, so you find that sweet spot and allow your body to relax.
Stretch your arms straight in front of you, palms pressing into the mat, fingers spread wide. Send your shoulders away from your ears and try to walk with your fingers as far as possible, feeling your entire side body stretch, all the way from your hips and ribcage through your arms. You can stay here and breathe, feeling your torso falling deeper in between your thighs with each exhale, or you can gently place your left hand to center and thread your right under, allowing the weight of your torso to stretch your right shoulder. Place your right cheek into the floor and stretch your neck, breathing into your whole body with each inhale and exhale, allowing the breath to flow through every part. Stay for 3-5 breaths and slowly return to center, before switching up and placing right hand to center, and threading your left under, resting your left shoulder and cheek on the ground.
Camel Pose
Probably the most challenging of the bunch, camel pose acts as a great neck and shoulder stretch, as it allows gravity to pull the head backward while you’re working on pushing the hips forward, and creating the lift in your front and back side body at the same time.
Come to the front of your mat and stand on top of your knees, placing them hip-width apart. Put your hands on the small of your back and inhale, creating a lift in your chest before you exhale and throw your head back, gazing into the space behind you. Keep lifting your chest and pushing your hips forward, as you allow your body to go deeper in the back bend. Keep your head relaxed and let your whole neck area stretch out. You can stay here or go deeper and place your palms on your heels, using them as leverage to push your hips even further forward and get deeper in the pose.
Stay here for 3-5 long breaths and slowly exit by bringing your hands back onto your lower back, and then sitting on your heels to release the compression. You can stay here to reset or go into a quick child’s pose to stretch it out.
When the pain in your neck is caused by stiff and tense muscles, it can be hard to focus and perform your normal daily functions. Try these gentle yoga stretches and let your body relax.