Strengthen Hip Muscles & Neck with Uttana Padasana
Uttana Padasana or the Raised Feet Posture is one of the best neck strengthening exercises in yoga. If done correctly and ideally, under the guidance of a yoga expert, then this asana is good for strengthening the hip muscles and strengthening the neck muscles. While you must learn yoga asanas from a yoga guru, here are a few steps to familiarize you with this posture.
Benefits: Those who do Uttana Padasana regularly can strengthen their hip muscles, neck, abdominal and back muscles. It is also a good toning exercise. This yoga exercise is known to improve thyroid activity by improving the blood circulation in the area.
Yoga for curing & preventing chronic neck pain:
If you have mild stiffness or pain in the neck because of a poor posture at work, a sedentary job or some sudden movement, then you can do a few yoga exercises regularly to get relief as well as prevent such pain in the future. Yoga exercises improve the flexibility of muscles, loosen the muscles around the neck and strengthen the muscles of the body. Doing a short yoga workout everyday can relax and strengthen the neck muscles.
Bhujangasana (Cobra Pose) and Salabhasana (Locust Pose) are backbends that are known to strengthen the muscles of the neck and back. If you have cervical spondilitis, then do not do Sarvangasana or the Shoulder Stand as it can aggravate the problem. We suggest you speak with a yoga expert before trying out any exercises.
- Lie down flat on your back on a yoga mat. Make sure that your knees are tight and the feet are placed together.
- Breathe out and arch your back. You can do this by first lifting the chin and raising yourself slightly on the back of your head. You can also use your hands by placing them at the side of your head and lifting it with the support of your hands. Breathe deeply when you are doing this.
- Stretch your back and exhale as you lift your legs from the floor. The legs can be at an angle of 45 or 50 degrees. Then lift your arms so that they are parallel to the floor. Join your palms. Your arms and legs should be straight.
- Your ribs should now be extended and you can breathe normally. This asana is such that your body will be balanced on your buttocks and head.
- Then, while releasing the pose, breathe out and slowly lower your arms and legs on to the floor. Straighten the lower back, neck and relax.
Benefits: Those who do Uttana Padasana regularly can strengthen their hip muscles, neck, abdominal and back muscles. It is also a good toning exercise. This yoga exercise is known to improve thyroid activity by improving the blood circulation in the area.
Yoga for curing & preventing chronic neck pain:
If you have mild stiffness or pain in the neck because of a poor posture at work, a sedentary job or some sudden movement, then you can do a few yoga exercises regularly to get relief as well as prevent such pain in the future. Yoga exercises improve the flexibility of muscles, loosen the muscles around the neck and strengthen the muscles of the body. Doing a short yoga workout everyday can relax and strengthen the neck muscles.
Bhujangasana (Cobra Pose) and Salabhasana (Locust Pose) are backbends that are known to strengthen the muscles of the neck and back. If you have cervical spondilitis, then do not do Sarvangasana or the Shoulder Stand as it can aggravate the problem. We suggest you speak with a yoga expert before trying out any exercises.