Through yoga, people have been able to recover from physical injuries and maintain healthy balanced lives. If one is experiencing neck pain, yoga may be a solution for the problem.

After its introduction to the US in the 1980’s, yoga grew in popularity due to its adaptable nature. As a discipline, it is easily learned and practiced, allowing for changes in routines to fit the needs of the user. Beginners and experienced athletes alike can utilize some aspect of yoga, making it acceptable for almost all ages and health conditions.

Neck Therapy with Hatha

Hatha is the oldest and most common style of yoga practiced in the US. Likewise, yoga is extremely helpful in assisting those that suffer from neck pain, among other ailments. Research conducted in clinical studies from a variety of organizations, has found yoga to be instrumental in the treating of chronic neck pain.

Neck pain can be defined as discomfort in the neck and can occur for a variety of reasons. If experiencing neck pain, one should consult a physician before participating in any physical activity. However, with a doctor’s approval, Hatha yoga can be used to help treat neck pain caused by chronic issues and short-term problems.

Depending on the problem and intensity of pain, users can find relief in as little as a few sessions. Yoga treatment has even been shown to be beneficial for up to 12 months after the completion of a nine week yoga series³. With short-term and long-term benefits, yoga is a solution that many have turned to.

Hatha Styles and Poses

Hatha is used as a term to describe a specific style of yoga and a term that applies to yoga in general. The specific usage refers to a system of breathing while balancing in poses that represent one of four Hindu disciplines. Generically, it can be used to encompass a mixture of poses from a combination of the Hindu disciplines, or in a more general sense, yoga. It is important that one ask their yoga instructor about which form of Hatha he or she teaches. One will need to know what the exercise entails to decide if it is the right style of yoga to help treat a particular pain.

When used for the specific application of reducing or healing neck pain and/or injuries, there are some common poses that neck pain sufferers can utilize. Through these gentle exercises, one can get started in the search for health and a pain-free life.

Bharadjava’s Twist-

1. Start in a sitting position with legs stretched out on the floor in front of you. Push your weight to your right buttock and bring your legs to rest underneath you, with your feet on the floor. The feet should be beside your left hip, with the left ankle lying on the arch of the right foot.
2. Take a deep breath and raise the sternum to lengthen the torso. Exhale and turn your torso to the right. Remember to keep your left buttock on the floor. If you cannot manage to keep it on the floor, keep it as close to the floor as possible. Rotate your hipbones until your tailbone is straightened, pointing toward the floor to lengthen the lower back.
3. Put your left hand under your right knee. Afterwards, place your right hand firmly on the floor beside your right buttock. Then, pull your shoulder blades together, pulling your left shoulder back to make them meet.
4. While holding this position, you can turn your head to the left or right. You can also turn your torso to the left or right.
5. Using your fingertips, push your sternum higher while you exhale. Hold this position for up to one minute, then return to the beginning position and turn to the left instead of the right.

Balasana or Child’s Pose-

1. Start by kneeling on the floor and touching your big toes together. Sit on your feet and spread your knees.
2. Bend your waist until your torso is laid across your knees. Push your hips toward your navel so that they are resting on your thighs. Extend your tailbone while you tilt your head forward.
3. Stretch your arms out at your sides, with your palms up. Allow your shoulders to relax as if they are reaching for the floor. Your shoulder blades should spread.
4. Keep this position for several minutes. When you choose to sit up again, extend the torso and exhale. Lift from your hips, pressing your tailbone into your pelvic area.

Bitilasana, also called Cow Pose-

1. Start on your hands and knees, positioning your knees so they are squarely under your hips. Your elbows and wrists should be aligned under your shoulders. Your eyes should be centered on the floor, with your head in a loose, comfortable position.
2. Let your stomach sag so that it sinks to the floor. Take a deep breath and raise the bones that are involved in sitting. Raise your head and look straight ahead.
3. Release your breath and return back to the original position. Repeat this exercise for ten or 20 repetitions.

If any pain is experienced, stop immediately and consult a physician.

These exercises can help relax tense muscles and relieve stress. Don’t get discouraged if all of them can’t be done to begin with, or if one has to do a little at a time. By doing what one can, as one can, these poses will strengthen other areas of the body and help improve overall health and wellbeing as they are correcting the problems that have caused the neck pain. With continued practice of these poses and as they become more natural, one’s endurance will increase and one can do more. With continuous practice, neck pain should decrease and other areas of the body should also improve.

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Sources

1. “Effects of Hatha Yoga on Chronic Neck Pain.” ClinicalTrials.gov. http://clinicaltrials.gov/show/NCT01171274 (June 25, 2013)

2. “Yoga for Health.” National Center for Complementary and Alternative Medicine (NCCAM) http://www.ncbi.nlm.nih.gov/pubmed/23387504 (June 25, 2013)

3. “Neck Pain.” Yoga Journal. http://www.yogajournal.com/poses/finder/therapeutic_focus/t_neck_pain (June 25, 2013)

4. Mayo Staff. “Yoga: Fight Stress and Find Serenity.” Mayo Clinic.com http://www.mayoclinic.com/health/yoga/CM00004 (June 25, 2013)