Namaste, Dear Friends
A smiling welcome to all of you in our program “Ek Kadam Swasthya Se Anand Ki Ore” – A Step from Health to Happiness.
We hope you all are doing well — and of course, you are, because you practice yoga every day!
Recap of Previous Sessions
In our previous sessions, we discussed:
- The right way to perform Headstand (Shirshasana)
- The correct way to stand properly
- The right posture for sitting
Today, let’s explore how to keep your shoulders and neck in perfect alignment.
Understanding Cervical & Neck Issues
In conditions like Cervical Spondylitis, the neck alignment often gets disturbed.
- The upper back and neck tend to bend forward.
- The shoulders become uneven.
- Gradually, a slight hump appears on the upper back.
But don’t worry — with simple daily practice, this can be corrected naturally.
Yoga Practice for Shoulder and Neck Alignment
Step-by-Step Method
- Stand straight in Samsthiti (neutral position).
- Interlock your fingers behind your back.
- Stretch your arms backward and slightly upward.
- Keep your chest lifted and expanded.
- Close your eyes and keep your spine straight.
- Maintain this stretched position for at least one minute.
- Slowly release the posture —
- Bring your hands back near your waist,
- Hold one wrist with the opposite hand,
- Relax your arms completely.
- With eyes closed, observe the changes in your body.
Who Should Practice This
This exercise is especially beneficial for:
- Office workers who sit in front of computers all day,
- Those who spend long hours looking down at mobile phones,
- People who sit with a bent back for long periods.
Recommended Frequency
👉 Practice this simple yoga stretch 3 to 4 times a day.
I can say with full confidence —
If you do it regularly, you will never experience shoulder or neck pain again.
A Gentle Reminder
Stay happy, relaxed, and blissful always. 🌸
– Yogacharya Dhakaram
Founder, YogaPeace Sansthan
