Yoga for Neck Pain: 15 Poses to Try

Family Style

A short sequence you can enjoy with the kids • 20 minutes

Reclining Butterfly with Feet on the Bolster

Heart Pose

Supported Child’s Pose

Legs Up the Wall

PROPS

Bolster (or 2 rolled blankets or a large pillow) for each person
Square eighth-fold blanket for each person
2 blocks for each person

POSES

Reclining Butterfly with Feet on the Bolster
Heart Pose
Supported Child’s Pose
Legs Up the Wall

PRECAUTIONS

For young children under the age of 10, substitute a folded blanket or a pillow for the bolster to ensure comfort.

BENEFITS

Encourages healthy quality time together with your family.
Yoga can help your child develop focus and self-esteem, and reduce stress and anxiety.

INSTRUCTIONS

. Set up your mats so that the narrow end is close to the wall. Leave about a foot of space between each mat if possible.

. Begin with 5 minutes in Reclining Butterfly with Feet on the Bolster
. Draw your knees together and roll to one side. Press yourself up and turn the bolster so it’s vertical on your mat. Turn around so the narrow end touches the base of your spine and lie back for 5 minutes in Heart Pose .

. Bend your knees, roll to one side and press yourself up to a sitting position. Move onto your hands and knees facing the bolster and prop it up onto the blocks, then guide yourself into Supported Child’s Pose for 5 minutes.

. Press up to your hands and knees, move the bolster aside, and come to the wall to complete your practice with 5 minutes in Legs Up the Wall . You can do this pose without the strap to make things less complicated —simply lie back and bring your legs up the wall.

TIP

Minimize the props for these poses and just focus on enjoying bonding time relaxing with your family. Playing soothing music with nature sounds can be a great way to get your kids to relax, and kids love the added weight of a

folded blanket or yoga sandbag on their body to help them relax in any pose.

Office Space

A sequence to break up the workday • 20 minutes

Single Leg Up the Chair

Heart Pose with a Chair

Chair Forward Fold

PROPS

Chair
Bolster (or 2 rolled blankets or a large pillow)

POSES

Single Leg Up the Chair
Heart Pose with a Chair
Chair Forward Fold

PRECAUTIONS

Inverting is contraindicated for pregnancy, hernia, severe acid reflux, brain injuries, glaucoma, and high blood pressure. If you suffer from any of these conditions, skip Chair Forward Fold.

BENEFITS

A short and sweet practice with minimal props that can relieve the effects of extended periods spent sitting, such as tension in your hips, neck, and jaw.

INSTRUCTIONS

. Start by doing Single Leg Up the Chair for 5 minutes on each side.
. Roll to one side and press up to a sitting position. Arrange your bolster behind you so the narrow end touches the base of your spine. Bring both legs back up onto the chair for 5 minutes in Heart Pose with a Chair .

. Roll carefully to one side, then press yourself up to a sitting position.

After a moment, sit up on the chair and complete your practice with 3 minutes in Chair Forward Fold .

TIP

Dim the lights and close your eyes during your practice to give yourself a rest from staring at the computer screen.

Mindful Mama

A safe and satisfying sequence for pregnancy • 30 to 40 minutes

Side Lying Pose

Supported Bridge

Pregnant Goddess Pose

Supported Child’s Pose

Seated Meditation

PROPS

Bolster (or 2 rolled blankets or a large pillow)
2 square eighth-fold blankets
Yoga strap
2 blocks (or large hardcover books)
Blanket roll

POSES

Side Lying Pose(left side only)
Supported Bridge
Pregnant Goddess Pose
Supported Child’s Pose
Seated Meditation

PRECAUTIONS

Only take Side Lying Pose on your left side during pregnancy to avoid compression of the inferior vena cava. (The vena cava is an important vein that runs slightly to the right side of your spine and returns the blood from your lower body to your heart. As your pregnancy progresses, the weight of the baby and your increased blood volume can inhibit this blood flow when you lie on your right side.)
This sequence is generally appropriate during all three trimesters; however, as your pregnancy progresses, if any pose becomes uncomfortable, skip it.
Toward the end of your pregnancy, you may need to slide a square eighth-fold blanket or two underneath your belly for extra support in Supported Child’s Pose.

BENEFITS

Creates a safe and supported space for much-needed rest and relaxation during your pregnancy.
Gently opens your hips to relieve lower back pain and prepare for childbirth.
Fosters states of awareness and mindfulness during this transformative time.

INSTRUCTIONS

. Begin with 5 to 10 minutes in Side Lying Pose on your left side.
. Move the bolster aside and roll onto your back. Place the yoga strap around your thighs and the block under your hips for Supported Bridge ; remain here for 3 minutes.

. Remove the block and yoga strap and roll to your left side, then press yourself up to a sitting position. Set up your bolster on the blocks and sit with the base of your spine touching the end of the bolster. Use the blanket roll to support your legs in a butterfly position. Guide yourself into Pregnant Goddess Pose and remain here for 8 to 12 minutes.

. Draw your knees together and roll to your left side. Press yourself up and come to hands and knees facing the bolster. Prop the bolster up on the blocks for 5 to 8 minutes in Supported Child’s Pose . As your pregnancy progresses, you may have to slide the bolster forward and take your knees wider to make room for your baby.