Gone are the days when “less is more” used to be the motto. Today, we want everything to be better than everything else—better homes, better salaries, better grades, and even a better world. The pursuit of perfection is driving us mad. Some might call it “evolution,” but the pace at which it is happening is taking a toll on our health—mental, physical, and emotional.
Our desires have turned into needs, and fulfilling those needs requires serious work commitment. In the process, we overwork ourselves, turning our bodies into machines. This results in tension and exhaustion. One common ailment affecting most of us is neck pain.
Cervicalgia, more commonly known as neck pain than by its medical term, is caused primarily by long hours of sitting in the same position, a poor night’s sleep, and reduced physical movement. If the reasons behind neck pain are so simple, why is the remedy not?
That’s the real question. To get rid of “neck pain,” we present seven simple steps (asanas or yoga poses) that are easy to do and won’t take much time out of your busy daily schedule. The best thing about yoga is that it has survived for more than five thousand years and continues to grow stronger.
Balasana or Child’s Pose:
Kneel on the floor. Place your shins on the floor with your toes touching. Sit on your heels. With your hands by your sides, exhale and bend your torso down between your thighs. Slowly bring your forehead to the ground. Do as much as you can comfortably and don’t strain yourself. The arms should rest by the sides of your body with the palms facing upward. Remain in this position for as long as possible and slowly inhale to return to the original position. Place your hands on your thighs with your palms facing the ceiling in a state of surrender to God. This pose not only relieves neck and back pain but also calms the mind. It stretches the hips, thighs, and ankles and helps you feel refreshed—just like a child!
Natarajasana or Supine Twist:
Lie down on the floor with your back straight. Slowly lift your right leg and cross it over your left leg. While the left leg remains straight, place the right leg bent at a right angle on the floor. Extend your arms to the sides and turn your face to the right. Take a few deep breaths while holding this position for thirty seconds. Repeat with the left leg. This pose improves muscle flexibility and brings a sense of satisfaction and bliss. Interestingly, this is the pose of the dancing Shiva. Feel the Shiva tattva everywhere!
Bitilasana or Cow Pose:
Start with your shins on the floor, forming a tabletop shape (created by your thighs, torso, and arms). Ensure your knees are directly under your hips, and your wrists, elbows, and shoulders are in one line, perpendicular to the floor—just like your thighs. The torso should be parallel to the floor. Inhale while in this pose, arching your stomach toward the floor and lifting your head upward. Remain in this pose for a while before transitioning to Cat Pose (described below).
Marjaryasana or Cat Pose:
Next, exhale and arch your spine upward, tucking your head inward. Gently press your chin toward your chest. Continue alternating between these two poses (Cow and Cat) as you inhale and exhale. This provides a gentle massage to your spine and abdominal organs, completely free of charge, while also relieving neck pain! Just for fun, you can mimic a cow’s “moo” and a cat’s “meow” while doing them. Cow and Cat poses: the feel-good factor!
Viparita Karani or Legs-Up-the-Wall Pose:
This one is easy. Simply lie on your back with your legs extended straight up against the wall. The feet should be pointing to the ceiling, and your legs should touch the wall. Rest your arms by your sides with the palms facing upward. Take deep, long breaths at least fifteen times before moving to the next pose. This yoga pose gently stretches the back of the neck, relieves mild back pain, reduces fatigue, and helps prevent leg cramps.
Utthita Trikonasana or Extended Triangle Pose:
Start by standing upright. Spread your feet apart as far as you comfortably can. With a straight back, stretch your arms out to the sides. Inhale and slowly bend to the right side, touching your right ankle with your right hand while your left hand extends upward. Look at your left hand while holding this pose. Stay in the position for as long as you can. Remember not to stretch beyond your limits. The goal of yoga is to free you from pain, not to cause more.
Shavasana or Corpse Pose:
Wow! This is the simplest of all. The instruction is to do nothing! The body should be placed in a neutral position. Lie down on the floor with your body relaxed. Your neck and back should be aligned, and your legs slightly apart. Your arms should rest by your sides with the palms facing upward. This should be the final pose of your yoga routine. Stay in this position for at least five minutes for deep muscle relaxation and complete rest.
We hope you’ve said goodbye to neck pain by following these simple yoga poses and are enjoying a peaceful, stress-free life. Be happy practicing these yoga poses.
