Yoga for Neck & Shoulder Pain

Remember there should be no pain in Yoga.  Please only take each pose to the point where you are feeling the stretch.  Back off if you are feeling any pain.

Begin with a few minutes of Meditation (Centering and Breathing)

Seated Position

Ear to Shoulder: Inhale, and as you exhale bring your right shoulder towards your right ear.  Hold for several breaths.  Inhale back to center, exhale Left ear towards left shoulder, hold, and then return to center.

Chin to Chest: Inhale, and as you exhale bring your chin towards your chest.  Hold for several breaths.  Inhale and return your head to center.

Shoulder Shrugs: (shoulders to ears) Inhale raise your shoulders and tense your shoulders and arms, exhale relax and release your shoulders with an audible sigh.  Repeat 10 times.

Shoulder Circles: Circle your shoulders up, back, down and forward, repeat five times, then switch directions.

Sea Saw Shoulder Stretch: raise your arms to shoulder height.  Bear Grip (clasp) your hands in front of your chest (do not interlace fingers).  Relax your shoulders.  Pull your arms in opposite directions without loosening your Bear Grip.

Inhale; raise right elbow up, and lower left elbow.  Exhale: raise left elbow and lower right.  Continue on in this way, sea sawing arms for several minutes, increasing speed.

Chest Expansion: Sit tall, bring your hands behind your back and interlace your fingers.  Squeeze your shoulder blades together, and raise your arms off your back as high as is comfortable.  Hold for 5 to 10 breaths.

Arms Overhead with a Strap: Hold a yoga strap (belt, tie or towel) in both hands.  Inhale and raise and straighten your arms over your head.  If you cannot straighten your elbows, widen your grip on the strap.  Bring your chin to your chest and hold for 10 breaths.

Eagle Arms: Bring your arms to shoulder height. Wrap your right arm in front of under your left arm, elbows bent.  Try to bring the palms of your hands together.  Raise and lower your elbows a few times.  Repeat on the opposite side, Left arm under the right.

Cow Face Arms: Raise your left arm, bend your left elbow and place your left hand on your back, fingers pointing towards the floor.  Bring your right arm behind your back, fingers pointing up.  Try to clasp hands (Bear Grip).  If your can’t bind (clasp hands together) hold a yoga strap (belt, tie or towel) in your left hand and hold the opposite end of the strap in your right hand.  Hold for several breaths, and then repeat on the other side.

Table Pose

Cat & Cow Poses: Begin in Table Pose:  Inhale: lift head & hips bowing your back in Cow Pose, Exhale:  drop your head and hips arching your back into Cat Pose (repeat for several breaths)

Down Dog: Begin in Table pose:  curl your toes under, and straighten your legs into an inverted ‘V’ position.  Hold for several breaths.

Cobra: Lay on your belly with legs together.  Bring both hands to the floor.  Hands should be placed close to your sides along your ribs.  Inhale slowly press into your hands and straighten your arms as much as is comfortable.  Hold for several breaths.  Counter cobra pose with Child’s pose.

Standing Poses, along the wall

Shower Hang: place the palms of your hands on a wall at waist height.  Walk your feet backwards until your back is in table pose and your feet and hips are in alignment.  Breathe and hold for several breaths.

Pectoral Stretch: Face a wall and place your arm against the wall.  Gently turn your body away from the wall.  Hold for 10 breaths, and then switch sides.

Trapezius Stretch: Bring your arms behind your back.  Hold your right wrist with your left hand.  Gently pull your right arm to the left.  Hold for a few breaths and then switch sides.

End with a few minutes of Meditation (Centering and Breathing).

Click here for more Asanas for Ailments

www.SecondStarToTheRightYoga.com
Become a FaceBook Fan
Follow on Twitter

Advertisements

Tags: , , , , , , , , , , , , , , , , , , , , ,

29 Responses to “Yoga for Neck & Shoulder Pain”

  1. Anjeanette Says:

    Crooked limb is also a great arm strengthener, but not many people blog about it. I found Leeann Carey has a great free yoga video that breaks down the pose in a way that’s accessible and shows you that you really can do it. I thought your readers might want to check it out: http://planetyoga.com/yoga-blogs/index.php/crooked-limb-pose/

  2. tripplex5663 Says:

    Excellent post. I want to thank you for this informative read, I really appreciate sharing this great post. Keep up your work. Loveland CO Chiropractor Loveland CO Chiropractic

  3. Sheila Urteaga Says:

    I simply wished to thank you very much again. I do not know the things that I might have tried in the absence of these information shared by you about such a subject. It seemed to be a very difficult dilemma in my circumstances, however , looking at a expert technique you resolved that forced me to cry for delight. I am just thankful for your work and in addition sincerely hope you find out what an amazing job your are putting in instructing many people with the aid of your website. I’m certain you’ve never met any of us.

  4. visalus Says:

    Once I initially commented I clicked the -Notify me when new comments are added- checkbox and now each time a remark is added I get four emails with the same comment. Is there any approach you may take away me from that service? Thanks!

  5. london escorts Says:

    It was extremely interesting for me to read this article. Thanx for it. I like such themes and everything connected to them. I definitely want to read more on this site soon. BTW, pretty nice design you have at that site, but dont you think it should be changed from time to time? I mean it 🙂

  6. seacret Says:

    I?m impressed, I must say. Really hardly ever do I encounter a blog that?s each educative and entertaining, and let me let you know, you may have hit the nail on the head. Your concept is excellent; the issue is one thing that not enough persons are talking intelligently about. I am very happy that I stumbled throughout this in my search for something regarding this.

  7. acheter club a oxygene Says:

    You really make it seem so easy with your presentation but I find this matter to be actually something which I think I would never understand. It seems too complex and extremely broad for me. I’m looking forward for your next post, I’ll try to get the hang of it!

  8. twincitie Says:

    I was very impressed and felt had to get a valuable experience after reading your article. I will learn more and I’ll try to implement. thanks for sharing. Minneapolis MN Chiropractor Minneapolis MN Chiropractic

  9. convites de casamento personalizados Says:

    Excellent read, I just passed this onto a friend who was doing a little research on that. And he actually bought me lunch as I found it for him smile Thus let me rephrase that: Thank you for lunch!

  10. holistic Says:

    Excellent post. I want to thank you for this informative read, I really appreciate sharing this great post. Keep up your work. Brighton Health and Wellness coach Phoenix Naturopathic medicine

  11. twincitie Says:

    I was very impressed and felt had to get a valuable experience after reading your article. I will learn more and I’ll try to implement. thanks for sharing. Minneapolis MN Chiropractor Minneapolis MN Chiropractic

  12. optima Says:

    I was very impressed and felt had to get a valuable experience after reading your article. I will learn more and I’ll try to implement. thanks for sharing. Aberdeen Chiropractor Aberdeen Chiropractic

  13. Beth Says:

    I think this web site contains some real wonderful information for everyone : D.

  14. paducah Says:

    Thanks for your information and good knowledge of the offer. because it can be use everyday real life. Paducah KY Chiropractor Paducah KY Chiropractic

  15. bored killers Says:

    I enjoyed reading this a lot and I really hope to read more of your posts in the future, so I’ve bookmarked your blog. But I couldn’t just bookmark it, oh no.. When I see quality website’s like this one, I like to share it with others So I’ve created a backlink to your site (from my website, and don’t worry it is a do-follow one) you can see it here if you want to: http://www.boredkillers.com/siteswelike.php Anyways I hope you keep up the fantastic work!

  16. health news Says:

    I enjoyed reading this a lot and I really hope to read more of your posts in the future, so I’ve bookmarked your blog. But I couldn’t just bookmark it, oh no.. When I see quality website’s like this one, I like to share it with others So I’ve created a backlink to your site (from my website, and don’t worry it is a do-follow one) you can see it here if you want to: http://www.boredkillers.com/siteswelike.php Anyways I hope you keep up the fantastic work!

  17. zevs Says:

    I enjoyed reading this a lot and I really hope to read more of your posts in the future, so I’ve bookmarked your blog. But I couldn’t just bookmark it, oh no.. When I see quality website’s like this one, I like to share it with others So I’ve created a backlink to your site (from my website, and don’t worry it is a do-follow one) you can see it here if you want to: http://www.boredkillers.com/siteswelike.php Anyways I hope you keep up the fantastic work!

  18. zach Says:

    I enjoyed reading this a lot and I really hope to read more of your posts in the future, so I’ve bookmarked your blog. But I couldn’t just bookmark it, oh no.. When I see quality website’s like this one, I like to share it with others So I’ve created a backlink to your site (from my website, and don’t worry it is a do-follow one) you can see it here if you want to: http://www.boredkillers.com/siteswelike.php Anyways I hope you keep up the fantastic work!

  19. Hipolito M. Wiseman Says:

    Greetings from Carolina! I’m bored at work so I decided to browse your blog on my iphone during lunch break. I love the info you provide here and can’t wait to take a look when I get home. I’m shocked at how quick your blog loaded on my mobile .. I’m not even using WIFI, just 3G .. Anyways, good blog!

  20. Backlinks Says:

    I thought this blog was superb and everything that you referenced to was quite relevant to the cause. Cheers.

  21. Luigi Fulk Says:

    also why is that always the way

  22. Chere Latini Says:

    I must show my appreciation to this writer just for rescuing me from such a scenario. As a result of researching through the the net and meeting views that were not pleasant, I believed my entire life was well over. Living without the presence of approaches to the difficulties you have fixed by way of your good article is a critical case, and those which might have adversely damaged my career if I had not encountered your web site. Your actual talents and kindness in controlling the whole lot was excellent. I am not sure what I would’ve done if I hadn’t come across such a solution like this. I am able to at this point look ahead to my future. Thank you so much for your skilled and effective help. I won’t be reluctant to refer your web page to any individual who will need recommendations on this matter.

  23. Jamest Lasie Says:

    Your comment about something, i suggest too be it more long as possible.

  24. Broaboofe Says:

    I just sent this post to a bunch of my friends as I agree with most of what you’re saying here and the way you’ve presented it is awesome.

  25. Philippine Lotto Community Says:

    As always, i love to read all of your post. “`~.-“

  26. Beautiful Boobs Says:

    As always, i love to read all of your post. :`~`.-

  27. Surrogate Mother Cost Says:

    The way you write, you are really a professional blogger.:;’;’

  28. Richard Kemme Says:

    I think your blog is great. Just keep on! I think so, I will be back again.

  29. parkinson's disease Says:

    sober companion…

    […]Yoga for Neck & Shoulder Pain « 2nd Star To The Right Yoga Blog[…]…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


%d bloggers like this: