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      Yoga for Tight Neck and Shoulders
      Intro

      Yoga for Tight Neck and Shoulders

      04 Sessions
      Sessions in this pack
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      Yoga: Neck & Shoulders 1

      32 Min

      Ardha Uttanasana (Standing half forward bend), Padahastasana (Hand Under Foot), Sarpasana (Snake pose), Gomukhasana

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      Yoga: Neck & Shoulders 2

      34 Min

      Garudasana (Eagle pose), Dhanurasana (Bow pose), Ananda Balasana (happy baby pose), Tiryak Tadasana

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      Yoga: Neck & Shoulders 3

      35 Min

      Kati chakrasana , Parivrtta Parsvakonasana, Natarajasana , Matsyasana

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      Yoga: Neck & Shoulders 4

      35 Min

      Prasarita Padottanasana C (Wide legged standing forward hold), Triyak Bhujangasana, Jatara Parivarthanasana, Ardha Matsyendrasana

      About this pack

      We spend hours in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. The four sessions in this pack will take you through a Healing Yoga Sequence to Ease Neck + Shoulder Pain

      Benefits

      Reduce tension in the body

      Improve body's range of motion and flexibility

      What is a tight neck and shoulder condition?

      Tightness and stiffness in the neck and shoulders, also known as frozen shoulder, have become quite common these days. The tightness in the neck and shoulder is quite different from the sharpness and pain that we feel after an injury. This tightness can be described as tension, stiffness, soreness, and pressure in these areas.

      What is yoga for tense neck and shoulders?

      Yoga for tense neck and shoulders are asanas or poses that are targeted towards the spine since our neck and shoulders are connected to the spinal area. Yoga for neck and shoulders works towards creating flexibility in the spine and breathwork that helps you calm your mind by relieving you of pain and stress. Yoga for stiff shoulders and neck also targets the muscles in your neck and shoulders by stretching and strengthening them helping in easing their natural movements and enhancing your ability to work and do other activities without straining these areas.

      What causes a tight neck and shoulder condition?

      These problems are caused when the muscles in your neck and shoulder have been overused, overstretched, or strained for long periods. Conversely, they also occur when you don’t exercise or stretch these muscles for long periods by doing yoga for tense neck and shoulders or other exercises. Here are some reasons why we experience tight neck and shoulders: One of the most common reasons is the sheer amount of time that we all are spending indoors in front of our computers in improper posture. Prolonged periods of stress that release cortisol and epinephrine hormones result in tightening of the muscles. This in turn leads to tension in the neck and shoulders. Turning your neck or the head repeatedly causes stiffness and pain. This is more common in swimmers. Injuries due to accidents or while playing impact sports. Poor sleeping positions like sleeping on the stomach or using a high pillow. Poor posture i.e. slouching or hunching while working or driving and constantly looking down at the cell phone causes the neck and shoulders to bend. Conditions like arthritis or cervical spondylitis cause tightness in the neck and shoulder, especially when a person stays in the same position for a long time. Meningitis, which causes inflammation of the brain and spinal cord coverings, is also a reason for tightness in the neck and shoulders. Carrying heavy bags or purses for prolonged periods.

      What are the symptoms of a tight neck and shoulder condition?

      Here are some of the most common symptoms of a tight neck and shoulders: Feeling soreness, especially when you are trying to move your head from one side to the other. Headache Feeling a tightness in the upper body, Numbness and tingling sensations radiating into the arms and the back. Shoulder or arm weakness. Knotty feeling in the back. Inability to do the simplest of tasks like sitting on a desk, picking up things, and even walking without feelings of constant discomfort.

      Who can do yoga for tense neck and shoulders?

      Everyone who wants to be healthy and productive without experiencing frequent tightness in the neck and shoulders and the debilitating symptoms that it often comes with must practice yoga for tense neck and shoulders. These asanas of yoga for neck and shoulder pain relief can be customised even for: Seniors above the age of 60 years can easily do gentle yoga poses to relieve their stiff neck and shoulders. Children as young as 7 years can do these asanas. Women who are pregnant can get these yoga asanas customized for themselves. People who are recovering from injuries can practice yoga for shoulders and neck stiffness. Those who have undergone surgery and are recuperating can practice yoga for frozen shoulder that may occur from bed rest. People who cannot manage their stress and anxiety properly are advised to regularly practice yoga for neck and shoulders to be able to calm their minds. People who need to be on the desk for long hours should practice yoga for tense neck and shoulders. Those who are into high-impact sports or swimming should practice yoga for tight neck and shoulders.

      Who should avoid yoga for tense neck and shoulders?

      There are some conditions and categories of people who should avoid practicing yoga for tense neck and shoulders without consulting their doctor. These include: People who are under extreme stress or physical exhaustion must avoid hatha yoga for neck and shoulder stiffness. When should avoid complicated yoga poses for shoulder pain during menstruation or pregnancy. If you are ill and suffering from fever, cold, or flu. If you have suffered a recent injury, especially to the neck or the head area. If you have severe back or neck-related problems, you should avoid doing yoga for neck and shoulder pain before you heal completely. If you are suffering from migraine or headache. People who have heart conditions should avoid doing complicated poses of yoga for neck and shoulder pain. If you have undergone major surgery recently. If you are sleep-deprived. If you have had a recent asthma attack, avoid doing yoga for shoulder pain. People who are suffering or have recently had diarrhea should not do yoga for shoulder pain till their symptoms subside.

      What is the list of best asanas of yoga for tense neck and shoulders?

      Here is a list of some of the best asanas of yoga for tense neck and shoulders. We have included yoga for beginners as well as for those who have intermediate and advanced experience of practicing yoga: Ardha Uttanasana (Standing half forward bend) Padahastasana (Hand to foot pose) Marjariasana (Cat stretch) Gomukhasana (Cow face Pose) Garudasana (Eagle Pose) Kati chakrasana (Waist rotating pose) Triyak Bhujangasana (Twisting Cobra Pose)

      Which yoga asanas relieve you off tight neck and shoulders at home?

      Here is a detailed step-by-step explanation of some of the most effective asanas of yoga for tense neck and shoulders: Ardha Uttanasana (Standing half forward bend) This is one of the most effective poses of yoga for tense neck and shoulders that helps in relieving you of neck and stiffness in the shoulders by stretching the muscles in these areas. This pose is a part of the Surya Namaskar routine. Start by standing straight with your arms at your side. Inhale and raise your torso and extend your arms over your head. Exhale and bend forward with a flat back towards your feet. Hold the posture and continue to breathe deeply. Exhale and move your chest towards your knees and lift your hips higher. Keep breathing deeply. Inhale and stretch your arms forward and come back to the standing position. Total time: Hold for 30-40 seconds Total sets: 3-4 sets of 10-12 reps Padahastasana (Hand under foot pose) This is a great pose of yoga for shoulders that helps in stretching your collar bones, neck, and spine and offers immediate relief from stiffness. Stand with your feet hip-width apart. Inhale and raise your arms above your head slowly. Exhale and slowly bend your trunk forward till your hands reach your feet. Place the palms of your hands under the soles of your feet as you bend your elbows slightly while keeping your knees straight. Hold this position for a few seconds. Exhale and come back to the starting position. Total time: Hold for 20-25 seconds Total sets: 3-4 sets of 10-12 reps Marjariasana (Cat stretch) This is a gentle pose of yoga for frozen shoulder and stiff neck that helps relieve their painful symptoms by stretching and lengthening the spine and the muscles in these areas. Come on all fours in a tabletop position keeping your knees hip-width apart. Inhale and raise your chin and tilt your head back. Push your navel down and raise your tailbone as you take long breaths. Exhale and drop your chin to your chest and arch up your back. Hold this position for a few seconds. Return slowly to the tabletop position. Total time: Hold for 20-25 seconds Total sets: 4-5 sets of 7-8 reps Gomukhasana (Cow face pose) This is a great pose of yoga for shoulder pain and neck stiffness that stretches the shoulders, chest, neck, etc. This is a very effective asana of yoga for neck and shoulder tension by correcting your posture and inducing flexibility. Start by sliding your knees towards your center as you inhale deeply. Your right knee should be in front of your left knee. Separate your feet and come to sit between them. Bring your left arm straight up towards the ceiling. Bend your left elbow as your left hand comes to the back of your neck. Lift your right arm out to the right side while bending your elbow and bring it to the center of your back. Clasp hands behind your back and hold for a few seconds as you breathe evenly. Inhale and release your arms. Total time: Hold for 15-20 seconds Total sets: 3-4 sets of 8-9 reps Garudasana (Eagle pose) This is one of the most effective poses of yoga for tense neck and shoulders that helps in stretching the muscles between the shoulder blades and stretching the base of the neck. Stand with your feet hip-width apart. Inhale and cross your right arm over your left while bending your elbows and placing your hands on opposite shoulders. Exhale and lift your forearms vertically and place the left-hand fingers in the right-hand palm. Hold this position and breathe deeply. Repeat on the other side. Total time: Hold for 30-35 seconds Total sets: 3-4 sets of 8-12 reps Kati chakrasana (Waist rotating pose) This pose of yoga for tense neck and shoulders has amazing benefits for strengthening the spine and improving blood circulation in the upper body. This is also one of the best frozen shoulder yoga exercises that helps in relieving the discomforting symptoms. Stand straight with your legs shoulder-width apart. Inhale slowly and raise your arms to the front as your palms face each other. Exhale and twist your upper body to the right and move your right hand towards the right side. Hold this position for a few seconds. Inhale and come back to the starting position. Exhale and repeat this on the other side. Total time: Hold for 60-90 seconds Total sets: 4-5 sets of 10-12 reps Triyak Bhujangasana (Twisting cobra pose) This is a specially-designed pose of yoga for tense neck and shoulders that is targeted towards the neck and spinal area. It is a very effective pose of yoga for shoulder and neck pain relief and for those suffering from spondylitis by reducing pain and calming your mind. Lay on your stomach and place your hands alongside your body. Inhale and move your hands to the front ensuring that they are at the shoulder level as you place your palms on the floor. Breathe in and raise your head and trunk. Exhale and come back to the starting position. Total time: Hold for 30 seconds Total sets: 3 sets of 7-9 reps

      What are the health benefits of flexible neck and shoulders?

      Doing yoga for shoulders and neck has amazing benefits not only in reducing stiffness and tightness but also ensures overall wellness. These include: Yoga for frozen shoulder provides immediate relief from the painful and discomforting symptoms of this condition and prevents them in the future. This also helps in reducing your dependence on medicines. Yoga for neck and shoulder tension also work on your back and legs, which helps in strengthening, stretching, and toning them. Since asanas of yoga for tense neck and shoulders workout your entire body, they help in inducing strength and flexibility to the entire body helping you become more agile and improving your ability to do daily chores. Since by doing yoga for tense neck and shoulders, you are relieved of pain, your stress and anxiety that comes with being in pain and dependence on medicines reduces. This helps in improving your quality of life and enhancing your productivity and creativity. These are also very effective asanas of yoga for weight loss since they involve twisting and working out the entire body.

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