Yoga for Upper Back and Neck Pain

Did you ever have pain in the neck and back that does not ease? Well, with ever-increasing desk jobs and 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.

Poses to improve muscles flexibility:

Bridge Pose – Setu Bandhasana

Bridge Pose

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.

Cobra Pose – Bhujangasana


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.

Poses to correct posture:

Locust Pose – Salabhasana

Locust Pose

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.

Reverse Warrior Pose – Viparita Virabhadrasana

Reverse Warrior Pose

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.

Standing Forward Bend – Uttanasana

Standing Forward Fold

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.

Upward Facing Plank Pose – Purvottanasana

Upward Facing Plank Pose

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.

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.

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