We’ve all had some neck pains before and I don’t need to tell you that they can be a real pain in the … Well, you know what I was going to say.
The neck is very vulnerable and when you have pain, you probably realize how often we use this thing that is attached to our neck. Yes, we use it a lot!
It can take us down in many ways, from not being able to do our daily movements, to causing a major headache.
Luckily there is something called yoga, that will actually help us relieve the tension in the neck.
Yoga for the neck is really great to relieve your symptoms, but also to strengthen the muscles to prevent future ailment. Let’s have a look at the asanas you can do at home.
Asanas To Strengthen Neck Muscles
Fish Pose with blocks (Matsyasana)
This first asana is my absolute favorite when I’d like to work a bit on my neck muscles. This one is a variation on Fish Pose. And you’ll be needing a block as well. For this one, I’d like to recommend a softer block as you’ll be pushing your head into it.
So, to start off. Lie down with your back on the mat and the back of your head on the block. Normally within fish pose you’d like to have the top of your head on the mat, but not for this variation.
Now, move your shoulders away from your neck and put your elbows next to your body. Your hands will be up in the air, with your arms in a 90° angle.
But hold on, it’s not over just yet, when you are in the right position, you’ll be lifting your chest by pressing your head into the block and pressing your elbows into the mat.
Do this on an inhalation and release again on an exhalation. You can do this exercise as much as you’d like, however, try to incorporate it into a sequence to make sure that you’re not just training your neck exercises, leaving you with a buff neck. That’s gonna be a bit of a weird sight…
This one is a real easy one and I actually like to recommend this one for people who are sitting at desks all day long. It’s a great way to make sure that you relieve your shoulders and neck once in a while. And it’s also a great way to release some stress-related tension.
It’s also a great exercise to start your yoga practice with and to warm up the muscles in your neck and shoulders, especially when you are going to do a lot of down-dogs.
For this, you’ve just got to sit in a comfortable position. And as mentioned before, you can even do this from your desk chair. Make sure your shoulders are relaxed. On the inhalation bring your shoulders towards your ears, as high as you physically can. Then just drop them on the exhalation.
Of course, with drop them I mean that you can just let them fall down in a comfortable way. Make sure that you won’t pull a muscle by actively pushing them down again.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose itself is also a very great position to strengthen the neck a little, but it’s also a great way to work on some other areas in your body as your spine and core. If you are suffering from lower back pains, it’s best to take it slow on this one.
For this asana you are going to lie down on your back. Bend your knees and bring your feet towards your buttocks. To know that you are in the right position, try to grab your ankles with your hands. If you can reach them, that means that your feet are positioned correctly.
Your head needs to rest with the back on the mat, opening up the space between your chest and chin. As you’ll lift up, this space will get smaller, so you