Yoga exercises for the neck and shoulders

Yoga exercises for the neck and shoulders
The neck and shoulders are a problem area for many people. This is where persistent tension often resides. This can result in neck pain and headaches, or even pain radiating into the arms and hands. Yoga exercises can help keep the shoulder and neck area supple and relaxed. However, there are a few things to keep in mind.

Why is the neck area so often tense?

There are several reasons why our muscles, especially in the shoulder and neck area, are often tense. One of them is a lack of exercise. Staring motionlessly at a monitor for hours, for example, causes the muscles to fatigue and cramp. Another reason is that the weight of the arms exerts its influence on the cervical spine (C-spine) via the trapezius muscle. The muscles that stabilize the cervical spine therefore also have to perform considerable supportive work. And thirdly, stress also contributes significantly. The stress response consists not only of the famous "fight or flight" response, but also "fright" as a third option – and a biologically inherited control program then causes us to pull our heads in. We usually don't even notice it. Or only after hours, when the tense muscles begin to hurt. This typical pain in the neck area is caused by reduced blood flow to the muscles.

What yoga exercises are there for the neck area?

Two yoga poses in particular, the Plough Pose (Halasana) and the Ear-Knee Pose (Karna Pidasana) , are particularly suitable for maintaining healthy and flexible neck postures and keeping the important energy pathways that run there open. Careful instruction from an experienced instructor is essential. Both yoga poses are demanding and require a certain degree of body control and flexibility. Therefore, they should not be attempted on your own by inexperienced individuals—especially if you already have discomfort in the shoulder and neck area.

How does Halasana affect the shoulders and neck?

Halasana acts as a stretch for the entire spine. The stretching effect is particularly noticeable in the neck area. With repeated practice, the deep muscles of the cervical spine are relaxed and stretched. This makes the cervical spine more flexible and relaxed. It also improves blood circulation to the neck and shoulder muscles. Regulating muscle tension in the cervical spine is important because, in addition to major energy channels, there are also many small nerve nodes (ganglia) of the autonomic nervous system, which can be irritated by persistent tension. This can lead to dizziness, headaches, nausea, or migraines, for example. Optimal muscle tension in the shoulder girdle and neck area can therefore also prevent a whole range of complaints.
In addition to this very soothing effect on the shoulders and neck, Halasana also gently stretches the backs of the legs. The strong flexor muscles on the back of the legs, in particular, tend to shorten. Halasana counteracts and reduces muscle shortening on the back of the legs. Furthermore, the abdominal organs also receive a gentle massage that promotes circulation.
If you have difficulty performing Halasana, your yoga teacher can show you variations that will help you gently work toward the correct position.

How does Karna Pidasana affect the body and consciousness?

Many people appreciate this yoga pose because it completely closes the sensory doors (eyes and ears), allowing for a deep sense of inner peace without distractions. The pose also offers a host of benefits for the neck and shoulder area: the stretching of the neck, spine, and leg muscles described above occurs here as well. The effect on the abdominal organs is the same. The entire torso muscles can be relaxed. Furthermore, the pose is said to promote blood flow to the head and can be helpful for ear problems, for example. Furthermore, Karna Pidasana can support stress reduction, promote nighttime sleep, thinking, and concentration, and can have a positive effect on thyroid disorders.
Have fun practicing!
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