Yoga Tips: To get rid of stiffness of neck and shoulders, do this yoga

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Regular practice of yogasanas (yoga postures) that target these areas can relieve neck and shoulder stiffness. Here are some yoga poses that can help reduce neck and shoulder stiffness:

1. Neck Rolls (Cervical Movement):

• Sit in a comfortable cross-legged position or in a chair with an upright spine.
• Slowly drop your chin towards your chest.
• Slowly turn your head clockwise, bringing your right ear toward your right shoulder, then the back of your head toward the other shoulder, and finally, your left ear toward your left shoulder.
• Repeat the same movement in the counterclockwise direction.
• Do 5-7 rounds in each direction, going slowly and mindfully.

2. Cow-Cat Pose (Marjaryasana-Bitilasana):

• Start in a tabletop position on your hands and knees, aligning your wrists under your shoulders and knees under your hips.
• Inhale and lift your chest toward the ceiling, arching your back and lifting your tailbone. This is cow pose.
• Exhale and round your spine, tuck your chin toward your chest, and press your hands to the floor. This is cat pose.
• Flow between cow and cat, synchronizing the motion with your breath.
• Repeat the sequence for 5-7 rounds, focusing on the mobility of your spine.

3. Thread the Needle Pose (Parasva Balasana):

• Start on your hands and knees in tabletop position.
• Slide your right hand under your left hand, bringing the sides of your right shoulder and your head to the mat.
• Extend your left arm forward and press your left palm into the floor.
• Stay in the pose, breathing deeply, for 30 seconds to 1 minute.
• Release slowly and repeat on the other side.

4. Eagle Arms (Garudasana Arms):

• Sit or stand with your spine straight.
• Extend your arms forward parallel to the floor.
• Cross your right arm over your left arm, bending both elbows.
• Bring the backs of your hands together and press your palms together if possible.
• Raise your elbows, keeping your shoulder blades pulled down.
• Stay in the pose, breathing deeply, for 30 seconds to 1 minute.
• Release and repeat with the opposite arm at the top.

Remember, it’s important to approach these poses carefully, move within your comfortable range of motion, and avoid any pain or discomfort. If you have any existing neck or shoulder conditions, it is recommended to consult a qualified yoga instructor or health care professional before performing these poses. They can provide personalized guidance and modification based on your specific needs.