Before attempting any postures that require you to bend your back, such as Camel Pose and Snake Pose, make sure your body is completely warmed up.
To ensure you have adequate core strength, tuck your legs into your chest for a full five seconds after rising your feet.
Find a comfortable spot to lay your head. To establish where to position your head on the floor, place the base of your palm at the top of your nose and extend your middle finger to the top of your head. It allows you to:
To avoid neck pain, it is recommended that you do yoga and stretch regularly in the morning. This may help with conditions such as shoulder and neck stiffness or soreness. Use these yoga practices at least three times each week in your practice.
There are a few stances that should be avoided if you want to avoid neck pain. There are numerous steps you may take to ensure that your yoga practice is appropriate for your body, level of ability, and ultimate goals.
Bird Dog (Marjariasana Variation)
With this yoga position, you can strengthen both your transverse abdominals and your back. Extend one arm and the opposing leg while on all fours and use double mats for added knee protection and cushioning. Switch sides after pausing to catch your breath. Repeat 5 times on each side.
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Benefits of Bird Dog Posture
- Helpful for back and abdominal support
- Improves spinal health
- Improves mental attention
Ustrasana (Camel Pose)
Crouch down gently on the yoga mat or a soft surface. Hands should be on the hips. Next, continue to arch your back gradually. Slide your palms over your ankles when your arms are straight. Leave your neck in a neutral position to avoid putting strain on it. Return to the starting posture slowly after exhaling.
Sarpasana (Snake Pose)
Lie on your stomach, hands clasped behind your back. Inhale deeply and hold your breath for a few seconds (this is known as Kumbakh). Raise your head, shoulders, and chest as far as possible. Maintain a firm foothold on the ground. Lie in this position for ten breaths.
Reduce your Digital Consumption
As a result of our present lives, we end up spending the bulk of our waking hours utilizing digital devices such as cell phones, computers, and tablets. People are thought to use their smartphones for an average of 4 hours every day, according to newly conducted research. This can add up to 1,400 hours each year, which is unnecessary. Long durations of sitting, as well as all of these harmful habits, can lead to poor posture and stiffness in the neck and shoulder regions.
The amount of tension that has been pent up may be a big influence on neck, shoulder, and back stiffness. When you are stressed, the stored nervous energy in your neck and shoulder area creates a significant lot of pain. Gentle yoga asanas, breathing exercises, and meditation can help you relax your muscles. Spend a few minutes each day observing your stress levels.
Source: Medindia
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