{"id":240,"date":"2018-06-04T07:19:08","date_gmt":"2018-06-04T07:19:08","guid":{"rendered":"https:\/\/www.ekamyogashala.com\/blog\/?p=240"},"modified":"2018-06-04T07:19:47","modified_gmt":"2018-06-04T07:19:47","slug":"yoga-for-upper-back-and-neck-pain","status":"publish","type":"post","link":"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain","title":{"rendered":"Yoga for Upper Back and Neck Pain"},"content":{"rendered":"<p>Did you ever have pain in the neck and back that does not ease? Well, with ever-increasing desk jobs and <!--more-->use of computers at stretched hours, ourmuscles get stained and it is hard to avoid these pains. No doubt, a massage feels great, but these aches tend to return after some time. So, to relieve the strained muscles, we need to use stretching exercises for the back and neck. These asanas are simple to do and have a long-lasting effect for the simple pain you get in the neck and back. If you have a major back pain, please consult a doctor.<\/p>\n<p><strong>Poses to improve muscles flexibility:<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bridge_Pose_%E2%80%93_Setu_Bandhasana\"><\/span>Bridge Pose &#8211; Setu Bandhasana<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain\/#Bridge_Pose_%E2%80%93_Setu_Bandhasana\" >Bridge Pose &#8211; Setu Bandhasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain\/#Cobra_Pose_%E2%80%93_Bhujangasana\" >Cobra Pose &#8211; Bhujangasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain\/#Locust_Pose_%E2%80%93_Salabhasana\" >Locust Pose &#8211; Salabhasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain\/#Reverse_Warrior_Pose_%E2%80%93_Viparita_Virabhadrasana\" >Reverse Warrior Pose &#8211; Viparita Virabhadrasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain\/#Standing_Forward_Bend_%E2%80%93_Uttanasana\" >Standing Forward Bend &#8211; Uttanasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ekamyogashala.com\/blog\/yoga-for-upper-back-and-neck-pain\/#Upward_Facing_Plank_Pose_%E2%80%93_Purvottanasana\" >Upward Facing Plank Pose &#8211; Purvottanasana<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-214\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/05\/Bridge-Pose.jpg\" alt=\"Bridge Pose\" width=\"850\" height=\"344\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/05\/Bridge-Pose.jpg 850w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/05\/Bridge-Pose-300x121.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/05\/Bridge-Pose-768x311.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>Lie supine with a folded blanket under our neck. Move your heel up so it is straight under your knee. Raise your torso and clasp your hands behind your back. Press on the floor and tighten your core. Loosen your spine and make your eyes soft. Hold the pose for ten seconds. Relax and come to a supine position. Repeat as needed.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cobra_Pose_%E2%80%93_Bhujangasana\"><\/span>Cobra Pose &#8211; Bhujangasana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-46\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/02\/COBRA-POSE.jpg\" alt=\"COBRA-POSE\" width=\"650\" height=\"350\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/02\/COBRA-POSE.jpg 650w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/02\/COBRA-POSE-300x162.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p>Start from a position of prone on the floor. Bring your hands to the sides of your shoulder and press on the floor with your open palms. Raise your torso keeping the spine supple and gaze soft. Inhale and open your shoulders. Press your shoulder blades outward. Hold the pose for ten seconds. Relax and go back to prone position. Repeat the cycle as needed.<\/p>\n<p><strong>Poses to correct posture:<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Locust_Pose_%E2%80%93_Salabhasana\"><\/span>Locust Pose &#8211; Salabhasana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-241\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Locust-Pose.png\" alt=\"Locust Pose\" width=\"850\" height=\"506\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Locust-Pose.png 850w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Locust-Pose-300x179.png 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Locust-Pose-768x457.png 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>Lie on the floor in prone position. Keep your hands beside you with palms facing the floor. Raise your torso completely off the ground and gaze forward. Inhale and strengthen the core muscles. Lengthen your tailbone and relax your spine. Relax your arms and hold the pose for ten seconds. Come back to prone sleeping position. Relax for 4-5 seconds. Repeat the cycle as needed.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reverse_Warrior_Pose_%E2%80%93_Viparita_Virabhadrasana\"><\/span>Reverse Warrior Pose &#8211; Viparita Virabhadrasana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-242\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Reverse-Warrior-Pose.jpg\" alt=\"Reverse Warrior Pose\" width=\"850\" height=\"607\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Reverse-Warrior-Pose.jpg 850w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Reverse-Warrior-Pose-300x214.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Reverse-Warrior-Pose-768x548.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>Start from any standing pose. Keep your feet at a distance as wide as your hips. Raise your hands and open them. Widen your stance to about two-and-a-half feet and turn your right foot to the right. Drop your left hand to your left knee and raise your right hand above to point to the sky to the left. This pose calms the mind and reduces fatigue. Hold the pose for a count of ten. Then, go back to standing pose. Repeat the cycle for the other side. Do this 5-6 times.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Standing_Forward_Bend_%E2%80%93_Uttanasana\"><\/span>Standing Forward Bend &#8211; Uttanasana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-48\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/02\/Standing-Forward-Fold.jpg\" alt=\"Standing Forward Fold\" width=\"650\" height=\"350\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/02\/Standing-Forward-Fold.jpg 650w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/02\/Standing-Forward-Fold-300x162.jpg 300w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p>Start from standing position. Exhale and bend at the hips. Expand the space between your pubis and pelvis. Lengthen your torso and relax your spine. Grab your ankles. Hold your pose for a count of twenty. Come back to standing position. Repeat the cycle 5-6 times.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Upward_Facing_Plank_Pose_%E2%80%93_Purvottanasana\"><\/span>Upward Facing Plank Pose &#8211; Purvottanasana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-243 size-full\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Upward-Facing-Plank-Pose.jpg\" alt=\"Upward Facing Plank Pose \" width=\"850\" height=\"423\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Upward-Facing-Plank-Pose.jpg 850w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Upward-Facing-Plank-Pose-300x149.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2018\/06\/Upward-Facing-Plank-Pose-768x382.jpg 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>Start from Dandasana with your hands behind your palm downward. Bend your knees to bring your heels underneath your buttocks. Raise your hips and keep your body straight to come to reverse table position. Keep your hands pressed on the floor palms facing backward. Hold the pose for 5-6 seconds. Repeat as needed.<\/p>\n<p>Always do yoga under the guidance of a qualified yoga teacher. If you feel any uneasiness or worsening of pain, immediately stop and consult your teacher. Only after consultation, you must think about starting your yoga classes again.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you ever have pain in the neck and back that does not ease? Well, with ever-increasing desk jobs and<\/p>\n","protected":false},"author":1,"featured_media":244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,6],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/240"}],"collection":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=240"}],"version-history":[{"count":3,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/240\/revisions"}],"predecessor-version":[{"id":247,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/240\/revisions\/247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/media\/244"}],"wp:attachment":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}