Yoga for the Back and Neck

Neck Poses: Benefits and Technique

During pregnancy, many experience discomfort and try to relieve stress on specific parts of the body. It seems urgent to “save” the back because it hurts! However, dysfunction in the cervical region sneaks up unnoticed, causing equally serious consequences.

Why does this happen? Firstly, due to the weight the body carries, we unconsciously slouch. After all, the body is not prepared! In such situations, we often adopt the harmful “goose” posture. When the neck and head jut forward, the shoulders are closed, and the back resembles a question mark.

But the aesthetic aspect is only half the question. Such a deceptively comfortable position affects the deformation and overload of muscles. In a normal state, there should not be such a strong tone! Just imagine: the head in an inclined position weighs more than when upright. It turns out the muscles of the neck, shoulders, and chest have to exert themselves even more and adapt. Muscles change their length: the natural correct position is lost, some become excessively elongated, while others become short.

Thus, the muscles are in hypertonia, while the ones we need, conversely, do not get the necessary load. Blood circulation in the neck worsens, the brain experiences oxygen starvation. Perhaps you will start noticing that your head hurts?

A spasm in the neck sometimes leads to poor sleep, and in the morning after waking up, it feels like something has “clicked” between the shoulder and the neck. The problem isn’t always in the posture or the pillow.

To prevent this condition and to recover from it, it is sensible to practice specific neck asanas. We will briefly list the main ones. However, it is possible and necessary to approach the problem comprehensively, as such a state affects not only the neck. In the ‘MomsLab’ programs, you will find entire yoga sets that positively influence the overall condition during pregnancy.

Hatha yoga for the neck relieves discomfort and also improves blood circulation. As a result, you feel more energetic. Some exercises may seem simple, but with the correct technique, they have a huge impact on how you feel!

Easy Mountain Pose

Sit on a chair – do not use a sofa or a soft armchair, you should feel a firm support under your pelvic bones. Moreover, it will be much easier to maintain a straight back on a chair or stool.

Align your back. Head and neck should follow the line of the spine, and the crown of your head should reach upwards. Shoulders are relaxed and rolled backward, and the straight posture is achieved by expanding the rib cage. There should be no strong tension in the back and neck.

Place your legs in front of you at a 90-degree angle to the floor, palms resting on your thighs. Close your eyes and focus on breathing evenly. Each inhale further “stretches” the crown of your head upward, giving you a naturally straight posture.

Relax the muscles of your face, especially the jaw. The tip of your tongue should be against the roof of your mouth.

Remain in the position for a comfortable amount of time.

Flapping “wings”

In the previous exercise, we aligned the body posture and opened the lungs for more air intake. Now we can improve circulation between the shoulder blade area, neck, shoulders, and head.

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From the light mountain pose, now extend your arms in front of you. Bend your arms so that your fingers touch your shoulders from above. Bring your elbows together as you exhale, and as you inhale, spread them as wide as possible. The shoulder blades reach towards each other. 5 times will be enough.

You can make the exercise more challenging by rotating your arms in a circle.

Head Rotation

A simple exercise from school physical education, which we resort to when everything really hurts. Now we will do a more complex version. Shall we try to incorporate it into the daily routine?

Staying in the mountain field, bring your arms behind you and grasp the elbow of the opposite arm. This way we fix the open chest and provide a better stretch for the neck-collar zone.

On inhalation, lean to the side – the opposite shoulder is held in place by grasping the elbow with the palm. On exhalation, return to the central position. Repeat on the other side.

Easy Bridge

It’s time to stretch not only the neck but also the spine. We will also tone the glutes and stretch the front of the thigh. However, pregnant women should perform the pose only if there are no contraindications or discomfort.

Lie on the mat on your back, place your arms parallel to your body. Bend your knees and bring them closer to your glutes. Exhale and gradually, vertebra by vertebra, start to lift the tailbone. Imagine that your back is like beads. And bead by bead, you lift it off the floor. Stop at the first comfortable sensation of stretching. With the next inhale, again vertebra by vertebra, return your back to the floor.

Triangle Pose with a Yoga Block

This pose will help work through the entire spine area as well as relax the legs.

Spread your legs as wide as you feel comfortable. Extend your arms to the sides, parallel to the floor. Turn one foot completely to the side. Lean towards the fully turned foot, placing the supporting hand on the floor or a yoga block standing vertically. The other hand forms a straight line with the supporting hand – it is fully extended upwards to the ceiling. Turn your head to follow the free hand.

Do the same on the other side.

Our neck yoga is finished, congratulations!

Although neck yoga is generally a safe practice, there are contraindications. If there have been neck injuries or pressure issues are present, it is advisable to consult a doctor before performing the asanas.

With daily practice of the above exercises, you will gradually notice the discomfort in the neck and shoulder area diminish.