A sore
and stiff neck is one of the most common problems faced by everyone, especially
in the work-from-home setup. Considering our increased screen time, sitting for
long hours and lack of physical activity can lead to severe and continuous neck
pain.

While in severe neck pain, it is recommended to consult a
doctor. Mild or moderate neck pain is manageable by some lifestyle changes and
adding some yoga asanas to your routine.

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Yoga is an ancient Indian practice. It is a combination
of exercise movements and meditation techniques that integrate the mind and the
body. For ages, yoga has helped to improve flexibility, stamina, mental
health, and overall body strength. 

According to studies, yoga can help relieve neck pain,
improve pain-related function disability, increase cervical range of motion,
boost mood and improve the overall quality of life.

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Here are 3 asanas to relieve neck pain:

1. Child’s pose

This pose stretches and relaxes the spine, neck,
glutes, and hamstrings. It also releases stiffness in your lower back and neck.

How to do the pose?

From a
kneeling position, sit back on your heels and make sure your knees are in a
comfortable position. Fold forward at your hips and walk down in front
of you, then sink your hips back down towards your feet.

Slowly
place your forehead on the floor, keeping your arms extended in front of you to
support your neck. Stay in the position as long as you can.

Continue to breathe deeply and focus on letting go of any
tension or tightness in your body.

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2. Cat cow pose

This
pose stretches and massages your spine relieves stiffness in your torso,
shoulders, and neck while improving blood circulation.

How to do the pose?

To begin come on all fours with your hands under
your shoulders and your knees under your hips.

Inhale and look up at the ceiling, dropping your abdomen
down toward the ground allowing your belly to fill with air as you extend your
spine.

Exhale, tuck your chin into your spine, and arch your
spine towards the ceiling. Repeat the movement for 1 minute at least.

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3. Corpse pose or Savasana

The pose helps to relieve body pain, relax and
reduce the stress levels in the body, this asana is performed at the end of the
yoga session. Here our goal is to reduce stress and stiffness from the neck.

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How to perform the pose?

Lie down on your back with your feet spread and your
toes splayed out to the side. 

Keep your arms alongside your body with your palms and
facing up.

Make sure that your head, neck, and spine are aligned.

Breathe deeply and focus on your breathing. Feel how your
body is releasing tension from your face to your fingers and toes.

Stay in the pose for at least 5 minutes or as long as you
can.