{"id":251,"date":"2020-12-27T17:25:34","date_gmt":"2020-12-27T17:25:34","guid":{"rendered":"https:\/\/vinyasayogashala.com\/blog\/?p=251"},"modified":"2021-09-19T15:55:23","modified_gmt":"2021-09-19T15:55:23","slug":"8-yoga-poses-to-help-cervical-spine-and-neck-pain","status":"publish","type":"post","link":"https:\/\/vinyasayogashala.com\/blog\/8-yoga-poses-to-help-cervical-spine-and-neck-pain\/","title":{"rendered":"8 Yoga Poses To Help Cervical Spine And Neck Pain"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-3\">\n<div class=\"wp-block-column is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/vinyasaspine.jpg\" alt=\"Yoga Teacher Training School in Rishikesh\" class=\"wp-image-269\" srcset=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/vinyasaspine.jpg 1024w, https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/vinyasaspine-980x735.jpg 980w, https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/vinyasaspine-480x360.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><strong><strong><strong><strong>8 Yoga Poses To Help Cervical Spine And Neck Pain<\/strong><\/strong><\/strong><\/strong><\/h1>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The vertebral issue is nowadays one of the most common problems that one encounter in day to day life. Vertebrae pain is commonly found in adults and old age people. It includes cervical, spine and neck pain. Problems of back pain are mostly reported in women and Neck pain prevalent in men.<\/p>\n\n\n\n<p>Main causes of vertebral pain are \u2013<\/p>\n\n\n\n<ol type=\"1\"><li><strong>Degeneration in vertebrae and discs as we become older.<\/strong><\/li><li><strong>Development of bone spurs which irritates nearby muscles, ligaments and nerves.<\/strong><\/li><\/ol>\n\n\n\n<p>Credit for these growing issues should be given to our changing lifestyle. Development of materialistic ideology for an easy and comfortable life is one of the major threat to our healthy life. Along with this factor, there are some other risk factors for unhealthy spine includes:<\/p>\n\n\n\n<ul><li>Occupational factors including prolonged keyboarding jobs, jobs may place extra stress on the neck.<\/li><li>Poor posture as mostly lean when standing and sitting, wrong sitting posture.<\/li><li>Age- As spinal disk tends to dehydrate and shrink with age.<\/li><\/ul>\n\n\n\n<p>The spine is the most important part of the body. It forms a primary support system that keeps our upper body firm and allows all movements of the upper body like forwarding, backward and twisting. The yogis say that person\u2019s age is determined by the flexibility of his\/her spine. So for avoiding backache and making our spine flexible, we need to do exercises on a daily basis. Yogic exercises can prevent and reduce vertebrae pain but only in the initial stage. When a degeneration is at critical level one should go for medical treatment. Yogasana helps to stretch and strengthen muscles. It makes our spine flexible through various yoga poses and improves posture. Yogasana is also appropriate for any age group hence easy to perform.<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>So here is 8 yoga poses to help cervical, spine and neck issue:<\/strong><\/h4>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1.&nbsp;Tadasana:<\/strong><\/h4>\n\n\n\n<p> This asana stretches the entire spine and loosened it. Helps to clear up congestion of spinal nerve at the point of their emergence from the spinal column. It also stretches nearby muscles like rectus abdominal muscles, chest muscles and arms. It also relieves the stiffness of the spine and hence makes the spine flexible.<\/p>\n\n\n\n<p><strong>Technique:<\/strong><\/p>\n\n\n\n<ol><li>Stand straight with feet together 10m apart and arms by the side.<\/li><li>Interlock your fingers and raise your arms over the head.<\/li><li>Concentrate on a point, with deep inhale raise your heels and stretch your arms shoulders and chest upward.<\/li><li>Try to maintain your balance and concentration. Stretch your body as much as possible from top to bottom.<\/li><li>After some time, lower the heels with proper exhale and relax your arms and bring palms on top of your head.<\/li><li>Relax for some seconds and perform second round.<\/li><\/ol>\n\n\n\n<p><strong>Breathing pattern:<\/strong>&nbsp;Inhale while raising your arms, breath normally while a stretch, exhale while lowering your hand.<\/p>\n\n\n\n<p><strong>Duration:<\/strong>\u00a0Practice 5 rounds and try to stretch the spine more in every round.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><a href=\"https:\/\/vinyasayogashala.com\/best-online-yoga-teacher-training-courses.php\">Best Online Yoga Teacher Training Courses<\/a><\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Kati-Chakrasana: <\/strong><\/h4>\n\n\n\n<p>It means rotation of the waist. It is helpful in reducing extra fat from the waistline as well as the lower abdomen thus makes wait slim. It helps in relieving stiffness in the neck and trunk area.<\/p>\n\n\n\n<p><strong>Technique:<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Stand straight with feet comfortably apart.<\/li><li>Raise the arm to shoulder level, then twist the body to the right.<\/li><li>Bring the left hand to the right shoulder and wrap the right arm around the back, bringing the right hand around the left side of the waist. Look over the right shoulder as far as comfortable.<\/li><li>Hold for two seconds, accentuate the twist, gently stretching the abdomen.<\/li><li>Return to the starting point.<\/li><li>Repeat on the other side and it completes one round.<\/li><li>Relax for some seconds and perform second round.<\/li><\/ol>\n\n\n\n<p><strong>Breathing:<\/strong>&nbsp;Inhale while raising the arm, exhale while twisting, inhale when returning to center, exhale while releasing the posture.<\/p>\n\n\n\n<p><strong>Duration:<\/strong>\u00a0Practice 5 rounds and try to twist more in every round and breathing synchronize with movement.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><a href=\"https:\/\/vinyasayogashala.com\/blog\/best-online-yoga-nidra-teacher-training\/\">5 Best Online Yoga Nidra Teacher Training<\/a><\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Hasta Utthanasana: <\/strong><\/h4>\n\n\n\n<p>It is raised armed pose in which the upper body slightly bends backward. Asana makes the waist slim and increases the flexibility of the spine for backward movement.<\/p>\n\n\n\n<p><strong>Technique:<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Stand on the ground with legs together. Raise the arm and stretch both arms above head keeping them shoulder-width apart.<\/li><li>Now bend the head, arms and upper trunk slightly backward.<\/li><li>Hold on for some second according to your capacity and then return to the initial position.<\/li><\/ol>\n\n\n\n<p><strong>Breathing Pattern:<\/strong>&nbsp;Inhale while raising your arms.<\/p>\n\n\n\n<p><strong>Duration:<\/strong>&nbsp;Practice up 2-3 rounds and slowly increase rounds as well as the time period of holding asana as your strength increases.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Marjari Asana: <\/strong><\/h4>\n\n\n\n<p>Also known as Cat stretch Pose. This asana improves the flexibility of the neck, shoulders, and spine.<\/p>\n\n\n\n<p><strong>Technique:<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Sit in Vajrayasana. Then raise the buttocks and stand on knees.<\/li><li>Lean forward and place the hands flat on the floor beneath the shoulder with the fingers facing forward.<\/li><li>Hands should be in line with knees and the arms and thighs should be perpendicular to the floor.<\/li><li>Inhale while raising the head and depressing the spine (back become concave) and exhale while lowering the head and raising the spine (back become convex).<\/li><li>This is one round. Repeat this sequence in next round.<\/li><\/ol>\n\n\n\n<p><strong>Breathing pattern<\/strong>: Perform the movement breathing as slowly as is comfortable. Inhale while the back is placed in depression, exhale while the back is raised.<\/p>\n\n\n\n<p><strong>Duration<\/strong>: Practice up 5 rounds and movement should be synchronized with breathing.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Bhujanagasana: <\/strong><\/h4>\n\n\n\n<p>It is also called as cobra pose. This asana makes the waist slender and chests broad. It increases the flexibility of the back and massages the abdominal organs. It is good for sciatica, slipped disc and low backache.<\/p>\n\n\n\n<p><strong>Technique:<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Lie down on the abdomen. The lower limbs should be joining together and place close to the ground. The hands should be placed beside the chest on the ground.<\/li><li>The body should be lifted above the ground from the navel as high as possible so that it resembles the hood of the cobra.<\/li><li>Maintain the final posture with normal breathing.<\/li><li>Then slowly come back to the initial position.<\/li><\/ol>\n\n\n\n<p><strong>Breathing pattern:<\/strong>&nbsp;Inhale while lifting your upper body, normal breathing while maintaining posture, exhale while lowering your upper body.<\/p>\n\n\n\n<p><strong>Duration:<\/strong>&nbsp;Practice up 4-5 rounds and slowly increase rounds as well as the time period of holding asana as your strength increases.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. Dhanurasana: <\/strong><\/h4>\n\n\n\n<p>In this asana body takes shape of bow.it is helpful in treating back pain.<\/p>\n\n\n\n<p><strong>Technique:-<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Lie down on the abdomen. Bend both knees and hold the legs just above the ankles by both the hands.<\/li><li>Raise the whole body from the waist upwards and try to maintain the weight of the body on the lower abdomen.<\/li><li>Maintain the posture for some time. Low down the body and come back to the initial position.<\/li><\/ol>\n\n\n\n<p><strong>Breathing:<\/strong>&nbsp;Inhale deeply in the starting position. Retain the breath while raising the body. Retain the breath inside in the final position or practice slow, deep breathing. Exhale while returning to the prone pose.<\/p>\n\n\n\n<p><strong>Duration:<\/strong>&nbsp;Practice up 4-5 rounds and slowly increase rounds as well as the time period of holding asana as your strength increases.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7. Ardha Matsyendrasana: <\/strong><\/h4>\n\n\n\n<p>It is also called half spinal twist. This asana simultaneously stretches muscles on one side of the back and the abdomen while contracting the muscles on the other side. It tones the nerves of the spine, makes the back muscles supple, relieves lumbago and muscular spasms and reduces the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits.<\/p>\n\n\n\n<p><strong>Technique:-<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Sit with the leg stretched out in front of the body. Bend the right leg and place the right foot flat on the floor on the outside of the left knee. The toes of the right foot should face forward.<\/li><li>Bend the left leg and bring the foot around to the right buttock. The outside edge of the foot should be in contact with the floor.<\/li><li>Pass the left arm through the space between the chest and the right knee and place it against the outside of the right leg.<\/li><li>Hold the right foot or ankle with the left hand so that the right knee is close to the left armpit. Sit up as straight as possible.<\/li><li>Raise the right arm and slowly twist to right simultaneously moving the arm, trunk, and head.<\/li><li>Bend the right elbow and place the arm around the back of the waist.<\/li><li>Reverse the movement to come out of the posture and repeat on the other side.<\/li><\/ol>\n\n\n\n<p><strong>Breathing pattern<\/strong>: Inhale in the forward position. Exhale while twisting the trunk.&nbsp;Breathe deeply and slowly without strain in final position. Inhale while returning to starting position.<\/p>\n\n\n\n<p><strong>Duration<\/strong>: Try to hold the asana for some seconds according to your capacity. Gradually increase your strength.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. Gomukhasana: <\/strong><\/h4>\n\n\n\n<p>The interlocked hand in this asana takes the shape of gomukh, which means \u201ca cow face\u201d. This asana helps in making the spine straight. It strengthens the muscles of the back and biceps. The practice of this asana removes pain in hips and lower extremities. Relax muscles of shoulder and neck.<\/p>\n\n\n\n<p><strong>Technique:-<\/strong><\/p>\n\n\n\n<ol type=\"1\"><li>Sit on the ground with the leg bent so that the heel touches the anus. The right leg also should be bent so that the right heel touches the left buttock. Care should be taken so that the left foot should remain straight touching the ground and the toes of the right foot also touches the ground.<\/li><li>The right arm should be raised and bent upward behind the back so that all the eight fingers of both the hands are interlocked. Then the right elbow should be lowered as far as possible.<\/li><\/ol>\n\n\n\n<p>3. During all this, the eyes have to be kept open and the respiration has to go on as usual.<\/p>\n\n\n\n<p><strong>Breathing Pattern:<\/strong>&nbsp;Normal in final position.<\/p>\n\n\n\n<p><strong>Duration:<\/strong>&nbsp;Practice up for 2-3 min. If comfortable then you can also relax in this asana.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>Know more about our yoga teacher training courses:<\/em><\/strong> <a href=\"https:\/\/vinyasayogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.html\">200 Hour Yoga Teacher Training in Rishikesh <\/a>| <a href=\"https:\/\/vinyasayogashala.com\/300-hours-yoga-teacher-training-india.html\">300 Hour Yoga Teacher Training in Rishikesh<\/a> |  <a href=\"https:\/\/vinyasayogashala.com\/200-hour-self-paced-online-course.html\">Online 200 Hour Yoga Teacher Training Course <\/a> | <a href=\"https:\/\/vinyasayogashala.com\/300-hour-self-paced-online-course.html\">Online 300 Hour Yoga Teacher Training Course<\/a><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-top is-layout-flow\" style=\"flex-basis:29.6%\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/yoga-about3.jpg\" alt=\"Yoga School in Rishikesh\" class=\"wp-image-96\" srcset=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/yoga-about3.jpg 800w, https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/yoga-about3-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\" \/><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>8 Yoga Poses To Help Cervical Spine And Neck Pain The vertebral issue is nowadays one of the most common problems that one encounter in day to day life. Vertebrae pain is commonly found in adults and old age people. It includes cervical, spine and neck pain. Problems of back pain are mostly reported in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":269,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<!-- wp:columns -->\n<div class=\"wp-block-columns\"><!-- wp:column -->\n<div class=\"wp-block-column\"><!-- wp:image {\"id\":212,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/3-1.jpeg\" alt=\"\" class=\"wp-image-212\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":1} -->\n<h1><strong>Yoga To Look Young and Beautiful<\/strong><\/h1>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Whenever you read this line the importance of your face and eyes suddenly gets the value. In this 21st century, the things with which we are surrounded are very technologically polluted.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>About 60-70% of the world population uses the digital mediums, It is more like the devices say, like our so-called smart-phones have become a un-discriminated identity from our body.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In research conducted by marketers dot com in 2017, on average, an adult spends 12.5 hours per day on digital mediums.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Do you think this is not affecting our health?<\/strong><\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Of course, it does, let me explain why?<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The most culprit behind making our eyes and face dull is the BLUE Light emitted out from the digital devices.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":44} -->\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>HOW?<\/strong><\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Here is the Answer:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Long haul introduction to concentrated blue light vitality can cause skin harm, including shading changes, irritation, and debilitating of the skin\u2019s surface.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Basically, blue light advances stressors in the skin that reason photograph maturing, that is, maturing from introduction to light.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The specialists propose that the dynamic pulverization of light-identifying cells in the eyes because of delayed presentation to blue light could, along these lines, add to age-related macular degeneration, which is the main source of visual deficiency. \u2026<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u201cIt is a well-known fact that blue light damages our vision by harming the eye\u2019s retina.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The most widely recognized sort of LED utilized in electronic gadgets is a white-light LED, which really has a pinnacle discharge in the blue wavelength run (400 \u2013 490 nm).<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The fact is Our eye\u2019s cornea and focal point are unfit to square or reflect blue light.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So, I think the above mentioned Answer is sufficient for you guys to understand why this blue light is so dangerous.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We all know&nbsp;<strong><em>\u201cthe beauty lies in eyes of the beholder\u201d<\/em><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>True right but, just think for a while what will happen if the eyes of the beholder are polluted by the digital mediums.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This may sound funny to most of the people but if you think form an angle it is so true.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So to enjoy the beauty of nature and make your face beautiful here are some yoga practices which will help to keep your eyes shining and face glowing.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Not only these practices will help you with your face and eyes but we all know that summers are striking so some of the practices will also help you to keep your body cool and also help to increase the concentration power of your brain.<\/em><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Although the benefits of the practices which I am going to tell are more than just you can imagine or we mentioned here.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So just take your Yoga mat and with your reading try to perform the practices also so you can experience the effects of the practices also.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So let\u2019s start with your eyes<\/strong>: There are so many yoga practices which can help you to deal with your eyes health. Here we have mentioned 3 major practices that will work great for your eyes health as a wholesome.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Number 1: Eyes Movement:\u00a0<\/strong><\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is as easy as it sound.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":211,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/2-1.jpeg\" alt=\"\" class=\"wp-image-211\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Note: <\/strong><em>Before starting your practice if you wear your glasses remove them and wash your eyes with normal cold water.<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So for eye movement practice, you can sit in any comfortable position keeping your spine straight and slightly lift your chin up. Now slowly start moving your eyes in the given directions:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Left side and hold for 5 sec.<\/li><li>Right side and hold for 5 sec.<\/li><li>Up and hold for 5 sec.<\/li><li>Down and hold for 5 sec.<\/li><li>Now rotate your eyes clockwise 5 times.<\/li><li>Rotate your eyes anti-clockwise 5 times.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Now when you complete this practice close your eyes for some time and rub your hands to generate heat in between your palms and place them on your eyes then open your eyes gently within your palms.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I told you, So relaxing right?<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can do this anywhere and anytime.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can use your thumb to maintain the focus on one point and just look at it for at least 5 sec.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Number 2: Shambhavi Mudra<\/strong>: <\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The great yogis never forget to consider this mudra in their meditation regime.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":212,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/3-1.jpeg\" alt=\"\" class=\"wp-image-212\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>This Mudra also known as \u201c<em>The Eyebrow Centre Gazing Gesture\u201d.<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sit in any thoughtful asana like Padmasana, Siddhasana, Sukhasana or Swastikasana.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The fingers can expect Gayana mudra or Chin mudra or the palms can lay on the knees.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Shambhavi mudra is only looking at the eyebrow focus. With our eyes, we can\u2019t really observe where the two eyebrows meet. In any case, an endeavor is made to center the vision between the eyebrows. Roll both the eyes upwards and endeavor to look at the eyebrow focus.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When you do this, you will probably observe the two eyebrows as two bent lines meeting at the middle. It frames a sort of V-molded line with a plunge at the inside.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Focus the eyes on this dunk in the lower focal area of the V-formed line.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Keep up this situation for whatever length of time that you can. At first, the eye muscles will begin to torment the following a couple of moments or inside minutes. Loosen up the eyes and take it back to the typical position. Rest for quite a while and attempt once more. With training, one can keep up this look for a longer timeframe.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Inhale regularly amid training. As you continue with the contemplation strategy, your breath will back off and become progressively unpretentious.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Shambhavi mudra can bring one into profound conditions of contemplation.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Number 3: Tratak:\u00a0<\/strong><\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Very well known and easy practice. We can recall your childhood when we play a game called\u00a0<strong>\u201cDon\u2019t Blink Challenge\u201d\u00a0<\/strong>remember.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":213,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/4-1.jpeg\" alt=\"\" class=\"wp-image-213\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>This practice is very similar to that:<strong>\u00a0<em>You just need a candle and a dark room<\/em>.<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here is how you practice:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sit in any comfortable position.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Keep the candle in front of your eyes on a small table which makes the candle just parallel to your eyes and keep it 1-2mt. away from your eyes.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Light up the candle and gaze the flame without blinking your eyes and try not to move the eyeballs.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>keep your body steady and continue the practice at-least for 1-2 min.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When tears shredded out from your eyes close your eyes and relax for some time now with closed eyes try to visualize the flame in between your eyebrows.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Continue for 1-2 min.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can repeat the practice 2-3 times.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is best to increase the concentration and focus it also develops the best memorizing ability.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>\u201cThe above practice helps to tone and strengthen the muscles around your eyes.\u201d<\/em><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>These were the practices for your eyes. Now Check the practices for your face. The practices which I am going to tell you are very easy and these will help you to fight the heat in the body and makes your body cool.<\/em><\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Number 1: Sheetali Pranayam and Kaki Mudra:\u00a0<\/strong>\u00a0<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Kaki mudra is also known as The Crow\u2019s Beak practice and Sheetali Pranayam is the Cooling Breathe.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Kaki Mudra<\/strong>: This Mudra cools the body and mind and soothes the mental tension.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":218,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/image-edited.png\" alt=\"\" class=\"wp-image-218\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>The posture in this mudra helps to tone the cheeks muscles.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>All you have to do, just sit in any comfortable asana and keeping your head and spine straight.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Purse the lips, forming a beak through which air can be inhaled.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Relax your tongue.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Inhale slowly and deeply through the pursed lips. For exhalation close the lips and exhale slowly through the nose.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat the practice for 3 to 5 minutes.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Sheetali Pranayama<\/strong>:<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p> In Ancient content Hatha yoga Pradipika Sheetali pranayama and Sheetkari pranayama is referenced.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The procedure of Sheetali Pranayama is fundamentally the same as Sheetkari pranayama. Sheetali Pranayama and Sheetkari is likewise a breathing method (Pranayama).<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":214,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/5-1.jpeg\" alt=\"\" class=\"wp-image-214\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>The essential motivation behind the Shitali Pranayama is to diminish or chill off the body temperature, this may have a positive effect on our sensory system and endocrine organs.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Individual winds up youthful and beguiling by rehearsing this procedure which is referenced in Hatha yoga Pradipika. An individual can control thirst and craving with day by day routine with regards to sheetali Pranayama. This has been referenced in antiquated books which are identified with Yog.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sit easily in any reflective posture like Padmasana, Swastikasana e.t.c.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Keep your two hands on knees.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Presently bring your tongue such a distance out and overlap the two sides of the tongue like a cylinder or straw.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Take a long, profound inward breath through the cylinder in the tongue which is shaped by collapsing the two sides of the tongue.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>After Inhalation closes your mouth and breathes out with the two nostrils.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat this around 8 to multiple times.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This practice makes your tongue muscles strong and tone the muscles of your cheeks.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Number 2: Simhgarjan Asana:\u00a0<\/strong><\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Simhasana or the Lion Pose takes after a hunching down lion in the last posture.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":215,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/6-1.jpeg\" alt=\"\" class=\"wp-image-215\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>In Sanskrit, \u2018Simha\u2019 signifies \u2018Lion\u2019 and \u2018asana\u2019 signifies \u2018posture\u2019.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Simhasana is generally simple to perform and should be possible by all, from any age gathering.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sit in the Vajrasana. Move the knees separated so they make very nearly a correct point between them.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Fold your palms, under your thighs. The palms should confront downwards and point towards the body. A substitute route is to keep the palms on the knees extended and spread wide separated.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Curve forward marginally, resting the heaviness of the body on the arms.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Presently, tilt the head in reverse. Keep the eyes wide open.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Open your mouth and draw the tongue forward and downwards as much as you can.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Look at the space between the eyebrows with eyes wide open.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Inhale ordinarily and profoundly in this position.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Amid exhalation make a sound \u2018ahhh\u2026 \u2018, to mirror the breathing of a lion with tongue outside. You may likewise thunder like a lion, multiple times in this position. Loosen up your muscles in the back, guts and chest in the last position.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Stay in this last position for whatever length of time that agreeable.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In certain varieties, the tongue can likewise be moved from side to side making the sound \u2018ahhh\u2026 \u2018.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This practice tones the muscles of your entire face including your eyes and tongue.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can repeat the practice for 5-7 repetitions (long and loud).<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u201cThe above-mentioned practices are very helpful to keep your face look young and not only the outer impact of these practices but also they impact internally\u201d<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:spacer {\"height\":51} -->\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<!-- \/wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Know more about our yoga teacher training courses:<\/em><\/strong> <a href=\"https:\/\/vinyasayogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.html\">200 Hour Yoga Teacher Training in Rishikesh <\/a>| <a href=\"https:\/\/vinyasayogashala.com\/300-hours-yoga-teacher-training-india.html\">300 Hour Yoga Teacher Training in Rishikesh<\/a> |  <a href=\"https:\/\/vinyasayogashala.com\/200-hour-self-paced-online-course.html\">Online 200 Hour Yoga Teacher Training Course <\/a> | <a href=\"https:\/\/vinyasayogashala.com\/300-hour-self-paced-online-course.html\">Online 300 Hour Yoga Teacher Training Course<\/a><\/p>\n<!-- \/wp:paragraph --><\/div>\n<!-- \/wp:column -->\n\n<!-- wp:column {\"verticalAlignment\":\"top\",\"width\":29.6} -->\n<div class=\"wp-block-column is-vertically-aligned-top\" style=\"flex-basis:29.6%\"><!-- wp:image {\"id\":96,\"sizeSlug\":\"large\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https:\/\/vinyasayogashala.com\/blog\/wp-content\/uploads\/2020\/12\/yoga-about3.jpg\" alt=\"\" class=\"wp-image-96\"\/><figcaption><a href=\"https:\/\/vinyasayogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.html\">200 Hour Yoga Teacher Training in Rishikesh<\/a><\/figcaption><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph --><\/div>\n<!-- \/wp:column --><\/div>\n<!-- \/wp:columns -->","_et_gb_content_width":"1080"},"categories":[4],"tags":[11,5,12,10,7,6],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Yoga Poses To Help Cervical Spine And Neck Pain<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vinyasayogashala.com\/blog\/8-yoga-poses-to-help-cervical-spine-and-neck-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Yoga Poses To Help Cervical Spine And Neck Pain\" \/>\n<meta property=\"og:description\" content=\"8 Yoga Poses To Help Cervical Spine And Neck Pain The vertebral issue is nowadays one of the most common problems that one encounter in day to day life. 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Vertebrae pain is commonly found in adults and old age people. It includes cervical, spine and neck pain. 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