We’re most versatile in the neck and low back, and these are the locations of the spine where most people experience tension, discomfort or pain. To relieve neck discomfort, practice yoga positions that supply therapeutic traction to the bones and muscles of the neck. While working at a computer, keep in mind to do simple movements such as rolling the shoulders back and down and neck rolls, gradually rotating the head in each direction. Doing so will certainly keep the upper mid-thoracic spine mobile and the neck pain-free.

Sukhasana

Seated poses, such as Sukhasana, or Easy Pose, are an excellent way to inscribe a healthy posture that offers stability to the neck and releases tension. Sit cross-legged on a mat or thick towel. Flex your feet and cross your legs at the center of the calf bones to guard the ankle and hip joints. Lengthen with the crown of your head, and if you’ve one, set a light, foam yoga block on top of your head. Lift your direct as you slide the shoulder blades down and draw the front ribs in towards the spine, stay for 30 to 60 seconds. Eliminate the block, and picture it’s still there as you extend your head far from your waist. Do these exact same actions whenever you sit, to help keep the spongy discs and verterbra in your neck healthy.

Uttanasana

Standing forward bends, such as Uttanasana, are appropriate if you don’t have a history of neck or low back injuries. Stand with your feet hips-width range apart, and put your hands on the tops of your thighs as you extend your chest forward with a flat back and small arc in the low back. You’ll certainly look like an ‘L’ shape. Keeping this length in the neck and low back, fold at the waist, keeping the legs active by contracting the quads and hamstrings, the front and back of the thighs. Flex your arms, and hold your elbows. Allow your head to drop towards the floor. Remain for several breaths prior to positioning your hands on your thighs and attracting the lower abdominals, lift your head and chest at the same time to stand. Uttanasana supplies traction to all seven verterbra of the neck.

Adho Mukha Svanasana

Include a daily practice of Adho Mukha Svanasana, or Downward-Facing Canine Pose, to provide healing back traction. Pertained to your hands and knees on a mat or carpet to prevent slipping. Make sure your hands are shoulders-width range apart, with the middle fingers extended directly forward. Press into your hands and step your feet back, keeping them hips-width range apart. Draw the hips back, keeping length in the neck and low back as you contract the front and back of the thighs to guard the knees. Line your ears up with your inner arms, and avoid pushing your forehead or chest towards the mat. Stay for a number of breaths before decreasing down to your hands and knees. Downward-Facing Pet dog Pose offers traction for the entire spinal column, and particularly the neck, as the weight of the head extends it.