Restorative Yoga poses for neck and shoulder pain

Restorative Yoga poses for neck and shoulder pain

Neck and shoulder pains can be unbearable. Sometimes, this pain goes away on its own, but sometimes you have to do something to make it go away. Apart from medicines, Stretching and strengthening exercises like yoga can also treat the pain, and the best treatment for neck and shoulder pain is Restorative Yoga.

What is Restorative Yoga?

Soothing and Supportive are simple two words that come to our mind to describe restorative yoga. 

Restorative yoga is a slow and reflective manner of yoga that permits the practitioners to release tension in their bodies and concentrate on breathing.

Generally, restorative yoga is expected to hold positions for at least 5 minutes. Still, if you feel comfortable, you can also keep it for a longer duration (20 minutes or even more).

Though Restorative yoga is known for its dependence on props to make poses peaceful and extra supportive, you can also practice these poses without using support. 

Some of these poses for curing your neck and shoulders pain are as follows:

1.Extended Triangle Pose

The Extended Triangle pose helps relieve the pain and pressure from your upper back, neck and shoulders. The steps are as follows:

1. Widen your feet apart more than your hips by either jumping, stepping or walking.
2. At an angle, turn your left toes out and right toes forward.
3. Parallel to the floor, Take out your arms up with your palms facing down.
4. Hinging at your right hip, extend forward with your right arm.
5. Then lift your left arm upwards towards the ceiling, lower your right arm towards the floor.
6. Gently rotate your neck upwards and downwards, or look in any direction.
7. Stay in this position for 30 seconds and do it again, changing the side.

2.Easy Pose 

The Easy Pose helps in the relaxation of your neck and shoulders; follow the steps mentioned below:

1. In an easy sitting posture, warm up your neck and shoulders with gentle swirling motions. 
2. Rest your hands on your knees gently and raise your shoulders towards your ears. Then roll your shoulder blades down your back. Proceed with this action and continue breathing into space at the bottom of your neck and between the shoulders. 
3. Pause, take some breaths, and then change the direction and resume the same activity in the fourth direction.
4. Take deep breaths from the bottom of your backbone to the top of your head. 
5. Breathe out and keep your nose downwards to your chest. Now Breathe in and keep your nose upwards to the sky. 
6. Breathe out the nose back low towards your chest and proceed with the flow. Do not forget to match your breathing with each motion permitting space in the back of your neck to open.
7. Return into the neutral pose and breathe in. Then Breathe out and look over the right shoulder. 
8. Breathe in and look back into the centre, then after breathing out, turn your gaze over the left shoulder. Continue this process for a few breaths.
9. After you come back into a neutral posture, look in the centre, Breathe in and Breathe out, and then lower your right ear to your right shoulder. 
10. Breathe into the centre and breathe out, then lower your left ear to your left shoulder. Go on with this for some breaths, but make sure that you concentrate on the breath that expands the space in your neck and the crowns of your shoulders.

3.Thread the needle pose

This pose helps in relieving the tension from your back, neck and shoulders. The steps to follow are:

1. Begin with standing on all your fours which means keep your knees below your hips and keep your wrists below your shoulders.
2. Face your palm up while lifting your right hand and stride it over to the left along the floor.
3. Resting your body on your right shoulder, Press your left hand on the floor for help and turn your gaze over to the left.
4. Stay in this pose for 30 seconds.
5. Gradually release, take a few breaths, and then re-enact on the other side.

4.Fish pose

This restorative pose is an excellent choice if you spend most of your time sitting during the day.

This pose helps release tension from your neck and shoulders and helps in opening up your chest.

We would suggest you use a bolster for your comfort, and if you do not have one, you can take two folded blankets or towels to keep below your shoulders and head. To do this pose:

1. Take a bolster or two folded blankets or towels and place them in the middle of your mat, corresponding to one and another with a small space between them.
2. Sit down in a seated position and keep the blankets, towels or bolster at your back.
3. Lay down on your back, resting your shoulder blades on the blanket kept at the closest distance from you and rest your head on the other blanket. According to your wish and comfort, you can fold your legs or keep them extended in front of you.
4. Raise your hands above your head or rest them at your sides, and face your palms upwards.
5. Take deep breaths keeping your eyes closed while releasing tension from your body. This pose will make you feel like your whole body is sinking into the blankets, towels or bolster and the floor. 
6. Remain in this position for 10 minutes or further. Concentrate on releasing the tension in your muscles and deep breathing.