www.Eternity-Yoga.com - Yoga for Neck Pain

Hi, I'm Giselle. Today I'm going to give you some information about how to alleviate your neck pain. Because I have a lot of people that have been asking me questions about what do I do about my neck strain and my neck pain. Now, if you have something that's really, really wrong, of course, if you have a lot of pain, please go to your doctor and get that checked out first, because I really don't want you to have anything serious going on in your neck and just try to alleviate it with some stretching and strengthening, which is what. What we're going to do today. So just make sure that you have nothing seriously wrong with your neck. And, you know, really what we're going to be doing right now is just some basic, simple stretches and strengtheners. Now, when we go into our beginner yoga poses, a lot of those poses are great for your stretching and your strengthening. But today we're going to isolate, really isolate the neck completely. Because right here is where we have a lot of weakness, and that causes strain on the bones, which causes pain and also a lot of stress in our bodies which hunch up. We tend to build up a lot of pressure and stress up in the upper body. So these things that we're going to do, really basic and simple, do them every day. Okay, the first thing we're going to start with is pressing on the right side of the head with your palm. So you're going to take a deep breath in and just press. So now if you're using. Use your mirror image, you would be using your left hand, obviously, but either way is fine. Most important thing, press. So we're going to press the palm against the head as we press the head against the palm, palm. So it's an isometric press very gently, maybe a little bit stronger if you feel you can go a little further. But a nice little bit of a workout for the side of the neck. So you do want to feel it. We usually do maybe five deep breaths. So you may have taken three or four deep breaths already. Let's do another one deep breath in and an exhale. Great. Okay, so now let's do the same thing on the other side, pressing outside of the head. Inhale. And as you exhale, really press the palm in and the head towards your palm. So you want to feel the side of your neck working really hard. Let's just hold this again. Let's take about four more deep breaths. Good. Just one more inhale and exhale. Great. Okay, so now we're going to clasp the fingers behind the head. Take a deep breath in. Now on your exhale, press your head back against your arms and against your fingers while you press your fingers forward against the back of your head. So again, we're working the back of the neck now. You should really feel something back there. You should really feel that strengthening. And we're going to hold it again just for a few more deep breaths. Good. Exhale. Long exhale. Let's do again. Deep breath. Really deep breath. And long exhale. Great. Okay, now we're going to clasp the fingers or just keep your palms together or your fingers together rather, and press against your forehead. Now you're going to press again against the head as you press your head against your arms. Again, an isometric press. Keep on pressing so you should be feeling this. Also keeping the breathing deep and steady. Inhale. Exhale. Let's just do a few more of these deep breaths. Inhale, Exhale. Good. One more deep breath in and then exhale. Alright, good. So now what we did was we just did our pressing side, side, back and forward. Okay, so let's just take a nice deep breath again and exhale. Alright. The next things that we're going to be doing are the stretches. So now we're going to take the ear to the shoulder. Doesn't matter which side. You can use me as your mirror image. So the ear comes to the shoulder. Hand outside of the head. We're going to gently press on the opposite shoulder. Now as we inhale, we're going to exhale and we're going to bring the head down. Just a gentle stretch. So you should really be feeling it at the outside of the neck. And again, this is where we build all this tension up in our necks. So let's just breathe deeply and a long exhale. One more deep breath in. Exhale. Great. Okay, now let's switch sides. Same thing again. We're inhaling and exhaling as we press. So don't hold your breath here. Inhale, exhale. So we're pressing the shoulder down as we bring the ear to the shoulder, releasing all the stress. Good. Breathing deeply. Nice little exhale. One more deep breath. Exhale. Great. And release it. Now let's clasp the fingers, press behind your head. Take a deep breath. And on the exhale, chin to the throat. So really feel a good stretch behind the neck. Gentle pressure behind your head. Chin into the throat. It's a little hard to breathe in this position because the chin's tucked under, but do the best you can. Good. One more deep breath. Exhale. And slowly lift Great. Okay, now from here I want you to clasp your fingers, press your palms forward and then open the arms. As you lift your head and open the chest, take a deep breath. Inhale. On your exhale, circle the arms. Clasp and press palms forward round your back and tuck your chin way under and the belly into your spine. And let's really feel that spine release. Let's do that again. Big circle. Inhale, deep breath. Up again. Circle the arms. Clasp and press palms forward round your back. Tuck your chin way under. Really round your back. One more big circle and lift the heart with an inhale. Deep breath. And one more exhale. As we close, clasp and press palms forward round your back. Tuck your chin way under and bring it up. Take a deep breath. Keep your palms grounded beside you. Now we're going to inhale. As you exhale, turn and look behind you. Keep your palms grounded. So look as far back as you can go back to the center. Take a deep breath in. And now same thing, other side looking behind you and back to the center. Great. Take a deep breath. Alright, now we're going to bring the chin to the throat and slowly roll to the right. Now inhale as you go back with the deepest breath. And then exhale over to the other side and gently drop it forward. Good. Let's do the same thing on the other side. Over. And now back with an inhale. Deep breath all the way over and forward. Look up and take a deep breath. Great. Clasp again. Press the palms to the sky. Great. Now taking your arm straight on a diagonal, really lift it and separate the ribs. Inhale. Now start to roll over a little to the side and turn your chest slightly upward to really feel the stretch and just relax over. Great. Bring it up and take a deep breath. Alright, same thing. Other side. Really deep breath. Strong and lift it. Separate your ribs. Breathe. And now all the way over again and start to turn up slightly. Good. And bring it up again and take a deep breath. Let's do one more clasp. Press up with an inhale. Now we're going to circle around the back and let's open the chest up. So we're going to start to pull up one of the arms a little here. Lift the heart, just a nice stretch for the chest and release. Okay. Great. Sinna. Hopefully you can do those every day. They'll really help you a lot with your stress, your tension and your strengthening for your neck. And again, if you have a lot of pain, please make sure you see your doctor first. Namaste.