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We asked an expert to share a few simple and relaxing Yogic exercises and tips one can use to ease a neck or a muscle sprain! Here is what they gave us.

Ramya Rajashekar, a Sri Sri Yoga Expert for almost a decade, shared that the exercises should be done very gently while maintaining that this is not a To DO list to check off. “You need not attempt everything. Do only as much as your body allows. The whole point is to relax, let go and bring relief from the neck sprain / pain / stiffness / or any other sensations.”

All these can be done sitting on floor or chair or on bed as far as back and neck is straight.

  1. a) Clasp your hands behind your head. Push the hand towards your head and resist the pressure with the head (apply pressure and relax – repeat this a few times). Keep breathing in and out while doing the exercise.


  2. b) Reverse it. Apply pressure from the head and resist with clasped hands (repeat a few times) while breathing in and out.
  3. Place clasped hands on forehead. Push your forehead against the clasped hands and resist you’re your hands while taking deep long breaths (3 to 4 times each)
  4. Make gentle circles from your neck clockwise and counter clockwise as much as possible without force.
  5. Look right and left few times. Make sure your chin is parallel to the ground.
  6. Bending neck right and left few times
  7. a) Place your left palm on your left ear and press your palm against the ear. Resist the palm’s pressure with your head. Do this exercise 3 to 4 times.
  8. b) Repeat No. 6 with right palm on right ear 3 to 4 times
  9. You can rotate the shoulders gently a few times.
  10. Gentle twist of spine along with the neck. Take your left palm and place it on right knee and right hand placed behind you. Look back beyond the right shoulder. Repeat this while placing right palm on the left knee.
  11. Cow face pose (Gomukhasana) while sitting in Easy Pose or Sukhasana if possible
  12. Stretch your hands up with fingers clasped. Pull up spine while breathing in. Relax and stretch as you breathe out.
  13. Aloof fists, elbows bent and relaxed shoulders. Just shake shoulders up and down not too fast nor too slow.Feel the stiffness being released in the shoulder. And now you can relax.
  14. Take few deep breaths in and out with eyes closed. You can wrap it up with a short guided meditation for total relaxation of the body and mind.
  15. What can also help relax the sprain is a nice massage with an herbal MRO or muscle relaxant oil that soothes inflammations in the muscles and joints.


(With inputs from Ramya Rajashekar, Sri Sri Yoga trainer for children, youth and corporates.)

Disclaimer: This article is only for informational purposes. It is strongly recommended that you learn and practice these Asanas and exercises under the guidance and supervision of a trained and certified Sri Sri Yoga faculty.


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