Working in one position for several hours continuously can lead to shoulder and neck pain. Usually this type of problem is seen more in people working in the office. For this, it is better to take the help of yoga than to take any kind of medicine. Let us know which are the yoga for shoulder and neck pain.
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1. Dhanurasana
Dhanurasana, also known as bow pose. It is a yoga practice that can be used to relieve stress and anxiety. Regular practice of this asana strengthens your shoulders, arms, neck, abdomen, back, thighs and muscles.
Method of doing Dhanurasana
To do Dhanurasana, lay the mat on a clean place and lie down on your stomach. After this, slowly holding the ankles with the hands, move the feet upwards. After this, after lifting the thighs upwards, with both hands, pull both the legs towards the back. Try to lift the head and thighs upwards according to your ability. Slowly exhale and come back to your first position.
2. Rabbit Pose
Rabbit Pose is a very effective posture for your bones. This is a very useful asana for the back, arms and shoulders, It helps a lot in boosting your immunity. This is a very useful asana for the knee, neck, spine or shoulder. It stimulates digestion and also gives fresh oxygen to the brain.
How to do Rabbit Pose
The method of doing Rabbit Pose Asana, which we also call Sasangasana, is like a rabbit. This is easy done by bending over. For this, sit on your knees and hold the ankles tightly with your hands from the side. Then bring your head down and touch the knee with it.
3. Matsyasana
Matsyasana is one of the beginner yoga poses which includes many health benefits. We also know it by the name of fish pose. If you do Matsyasana regularly, you will get relief from tension in the neck, throat and shoulders.
Method of Matsyasana
Lie on your back and keep both the hands by the side. Now with the help of your elbows, lift the head and part of the torso from the ground. In this position, the upper part of the back and the neck rises above the ground. Keep most of the body weight on your head. Stay in this position for as long as you can easily After that come back to the previous position.
4. Bhujangasana Yoga
Bhujangasana strengthens the muscles in the shoulders, chest and abdomen. This reduces the stiffness of the lower back and also strengthens the hands and shoulders. Bhujangasana is one of the few yoga asanas, which provides health benefits to the whole body from the toes to the head.
Method of doing Bhujangasana Yoga
To do Bhujangasana, lie down on your stomach and spread your legs straight and long. After this, place the palms on the ground under the shoulders and let the head touch the ground. Slowly raise the head and shoulders above the ground and take the head as far back as you can. Without the help of hands, efforts should be made to raise the shoulders only with the help of the back. Slowly move the whole back upwards and backwards in a circular motion. In this position the hands should be straight. While doing this asana, keep in mind that there is no special stress or unnecessary strain on the back.
5. Garudasana Yoga
If you are troubled by shoulder and neck pain, then you should do Garudasana. It strengthens the ankles. Apart from this, Garudasana also stretches your thighs, hips, shoulders and upper back. In addition, Garudasana helps in improving concentration and improves the sense of balance.
Method of doing Garudasana Yoga
To do Garudasana, first of all, you should stand straight. After this, wrap your left leg around the right leg like a snake. While wrapping both your hands together, join your fingers and palms together. Place the wrists of your hands on the exact line of your nose, note that it should be like the beak of Garuda. When you come to the full position of this asana, hold your breath as much as you can. Come back to your earlier position and then try to repeat Garudasana with the other leg.
