Most of the time shoulder pain, neck pain and back pain are because of wrong standing posture. Just learning the correct distribution of weight and various movements of arms can remove the pain and fatigue from your back and neck.
(a)Samasthiti: The technique is as follows:
1. Stand upright, with feet together.
2. Tighten the knee caps and lift the knees up.
3. Keep the shin bones in line with the thigh bones, with the front pressed back.
4. Keep the arms straight down by the sides, in line with the hips with head straight.
5. Align the shoulders so that one is standing straight and properly balanced.
6. Spread the bottom of the feet; align and balance the shins and thighbones.
7. Create arches in the feet. Position the head and the chest properly. Take the arms back slightly.
(b)Urdhva Baddhanguliyasana: Interlocking of the fingers in Samasthiti exercises the knuckles. All the joints of each finger are opened. The chest is broadened and lengthened. While interlocking, one has to remember the position of fingers in order to change the interlock.Often, the interchange in the interlocked fingers is not understood properly. The interlocked fingers always cover the back of the palms and not the front. To change the interlock, bring the little finger of the other hand to be at the loose end. The rest of the technique such as locking tightly up to the ‘web’ or ‘pit’ of the fingers and reverse the wrist is followed in the same manner.
The technique is as follows:
1. Interlock the fingers in front of you.
2. Check which little finger is at the loose end?
3. Rotate the palms of the hands and wrists away from you, (thumbs pointing towards the floor), straighten the elbows.
4. Extend the arms up towards the ceiling, and open the palms fully.
5. Bring the hands forward.
6. Release the interlock, lower the arms down.
7. Now change the interlock.
(c)Bal asana or child pose: The technique is as follows:
1. First, kneel on the floor.
2. Place your shin on the floor with toes touching each other.
3. Now sit on your heels.
4. Place your hands on either side. Exhale and lay your torso down between your thighs.
5. Slowly touch your head to the ground. You should not stress yourself.
6. Your hands should be resting by your torso on either sides with palms facing towards ceiling (as shown in the picture).Ideally you should remain in this posture for as long as possible.
7. Now, straighten up your back and come back in the starting position.
This asana not only relieves you from neck and back pain but also makes your brain peaceful. It stretches the hips, thighs and ankles and makes you feel fresh like a child.
Yoga for Neck pain and Shoulders
Most of the time neck pain, back pain and shoulder pain are due to the incorrect posture we adopt while standing or sitting.Therefore, we should learn to correct our posture and distribute weight evenly on our legs. Various yogic techniques can prove helpful in relieving one from neck pain and shoulder pain. They are: Samasthiti, Urdhva Baddhanguliyasana and Balasana.For shoulder pain do stretching exercises such as standing stretch and seated stretch.
Yoga for Neck Pain and Upper Back
Neck pain is also the result of long working hours that we devote in office or at home. This kind of pain plagues those who work with arms extended in front of us such as working on computer, cooking, carrying children, lifting heavy objects or washing dishes etc.As these activities are specially demanding, therefore it gets toll on our neck and upper back which eventually result in pain and discomfort. For neck pain the following yoga asanas are beneficial such as Balasana, Bitilasana, Marjariasana, Utthita trikonasana and Shavasana.For upper back the following reclined twist will prove beneficial. Slipping into bed should be peaceful experience but most of the people complaint of upper back discomfort and pain.And, it prevents them from relaxing comfortably. The following exercise will help you to stretch and strengthen the muscles and ligaments near the spine. Lie on your back on the yoga mat and bring your knees to your chest. Lower both the knees towards the mat on the left side. Hold your knees with your left hand and gently twist to the right. Extend your right arm and look right. Hold yourself for 5 to 15 breaths. Bring knees and hands back to the centre and then repeat to the right. Stretch to both the sides three times whenever you feel pain in the upper back.
Yoga for neck pain and headaches
Neck Pains are often caused by excessive muscle tension in the neck and shoulders which can lead to pain in the neck and head. But why are we suffering from so much pain? Today we want everything to be best. Better than the rest. The drive to be perfect is driving us crazy. One can say it is evolution and we are part of that evolution. But this evolution is taking toll on our health.
The reason for headaches is muscle tension and unwanted stress.Also; headaches can be due to stress, increased blood pressure, acidity, insomnia, tension, eye problem, sinusitis or high fever.
Yoga can relieve both neck pain and headaches. For neck pain the following asanas can prove fruitful. They are : Balasana,Natraja asana,Bitilasana,Marjariasana,Vipritakarni Asana,Uthitta Trikonasana and Shavasana.For headaches the following pranayama can prove fruitful : Bhramri Pranayama,Kunjal Kriya and Anuloma Viloma.