yoga for back pain and neck pain

Ans: Cobra (Bhujangasana), Locust (Shalabhasana), Camel (Ushtrasana), Mountain (Tadasana), Cow-face (Gomukhasana), Phalakasana (Plank), Child pose (Balasana), spinal twists and Sukshma Vyayam for neck and shoulders are some ways you can maintain the health of your neck, shoulders, and spine.

Ans: Hi, Subhash, Yoga can certainly help with pain management. While it is not possible to suggest the best postures without knowing your particular situation. In general, including postures like cobra, locust, camel, pavanmuktasana, triangle etc can help. When you do yoga postures gently and mindfully they carry minimal risk. You can also use Iyengar Yoga props to make other postures accessible and I would highly recommend them for anyone with backpain. You must also include pranayama and meditation for pain management. People who regularly practice breathing exercises show a marked reduction in back pain, so please don't ignore them. All the best!

Ans: Namaste!
Please practice Bhujangasana and Sarpasana regularly. I would suggest that you learn the postures from a qualified yoga instructor. Also sleeping on a hard surface is known to help a lot. Until then, follow physiotherapy sessions to strengthen the back.

Ans: Neck and shoulder pain caused by frequent phone and laptop use is very common, but yoga can help release the tension and strengthen these areas. Here are some simple yoga poses and stretches you can try:

Neck Rolls: Sit comfortably, slowly roll your head in a circle, and switch directions after a few rounds. This releases tightness in your neck.

Seated Cat-Cow Stretch: Sit in a chair or on the floor. Inhale and arch your back while lifting your chest (Cow), then exhale and round your spine, tucking your chin (Cat). This stretch relaxes both your shoulders and neck.

Eagle Arms (Garudasana Arms): Cross one arm over the other in front of you and bring your palms together. Lift your elbows and move your hands away from your face to stretch your shoulders.

Child’s Pose with Shoulder Stretch: Kneel and stretch your arms forward on the mat, resting your forehead down. For a deeper stretch, thread one arm under the other.

Shoulder Rolls: Lift your shoulders up toward your ears, then roll them back and down in a circular motion.

For safe and effective relief, consult a yoga coach who can guide you with proper alignment and techniques.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/