How to Treat Stiff Neck and Shoulders with Yoga
There are a variety of Yoga postures that have been designed to help alleviate the symptoms of a stiff neck or stiff shoulders. Some of these postures are more complicated than others so we have put together a series of relatively easy to handle Yoga Asanas for muscle stiffness.
1. Ardha Candrasana (Half Moon Pose) – Standing Posture
Place a wooden block or brick next to the wall. Begin by standing with your back a few inches away from the wall. Stand with feet spread outwards approximately 4 feet apart, so that the wooden block is on your right hand side about 12 inches away from your right foot. Turn your right foot 90 degrees to your right and adjust your left foot slightly to accommodate for this.
Keeping your back straight, lean to the right bending your right knee. When you reach the block with your right hand hold onto it with your left hand placed firmly on your waist. Shift your weight onto your right foot and bring your left leg up off the floor. Straighten out your right leg again as you move your left leg until it is parallel to the ground.
Time in Posture: 20-30 seconds
How to Finish: Bend the right knee while lowering the left leg. Then straighten and repeat the position on the other side.
2. Uttanasana (Standing Forward Bend, with a pole) – Standing Posture
Stand in Tadasana (See Three Simple Yoga Postures you cannot Live Without) to begin. Then move your feet apart so that they are in line with your shoulders. Hold a pole or stick horizontally behind your back with your palms facing upwards. Keep your hands apart and straight down your sides. Bend forwards raising the pole up and as far over as you can. Make sure you keep your elbows straight and don’t bend your legs.
Time in Posture: 10-20 seconds
How to Finish: Slowly reverse the bend until you stood up straight again.
3. Virasana Forward Bend (Hero Pose with forward bend) – Sitting Posture
Sit between your legs (kneeling down), or on your heels. Place a folded blanket on top of your heels to allow you to rest easily on them. Spread your knees slightly apart to allow you to bend forward in between them. Stretch out your chest and bring your arms forward. Rest your arms flat on the ground making sure they are straight and aligned with your body direction.
Time in Posture: 1-2 minutes
How to Finish: Slowly sit up and uncurl your legs, straightening them out before attempting to stand up.
These three Yoga Asanas will help you to reduce your neck and shoulder stiffness over time. The great thing about these three postures is that they can be practised by beginners and not just skilled Yoga masters. These poses stretch and strengthen the problem areas and help with posture issues to prevent poor posture related aches and pains. With regular practice any pain and discomfort experienced in these areas should gradually begin to diminish.
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Tags: Ardha Candrasana, Tadasana, Uttanasana, Virasana
June 13th, 2009 at 9:40 am
[...] How to Treat Stiff Neck and Shoulders with Yoga [...]
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