5 Yoga poses can cure your tech neck problem.

Tech Neck

Tech Neck is the new gift to mankind with the scientific advancement of this century. It is a syndrome developed with flexing of neck forward for the use of mobile, digital devices, laptops. Start with neck pain, soreness, and stiffness in the back side of the neck. Over time, tech neck can lead to a range of health issues from muscle strains to nerve impingement.

Tech neck can be cured through practice of yoga and some precautions while surfing the mobile or digital devices. Following yoga postures can heal your tech neck.

Phone addiction

Raise your screen high to your eye level, and avoid sloping your head or bend neck downward.
Seat in a chair with headrest and take breaks often.


1) Jathara Parivartanasana / Reclining Twist Pose / Stomach Revolved Posture

It can be done in two ways, one in knee bend and the other without knee bend. It improves back muscles, tone spinal column, reduce spinal as well as shoulder stiffness & increase flexibility, stimulate the intestine, relax neck muscles and reduce tension.

Jathara Parivartanasana

Lie on the floor in the supine position with legs straight, relaxed. Back and head must be in resting on floor. Bring both the hands stretch to the sides to the level of the shoulders will touch the floor in relax mode. Bend your knees and bring it towards the abdomen, let the knees point straight up. Now breathe out and turn your legs to the left. Turn to left from waist, the left leg will touch the floor and the right hip will be in the air. The two feet must touch each other on the inner sides. Make sure that your back is still on the floor. Do not twist the upper trunk along with the legs. The legs will be at 90 degrees to the spine touching the floor. Breathe normally in this final position and remain for as long as you are comfortable. After this do same movement in the opposite direction.

People with spine, back injury and menstruating, pregnant women should not practice this.

2) Shalabhasana / Locust pose
It is best for strengthen the back muscles and spine. It will help in stand and seat in better postures. Tone and strengthen nerves, muscles of neck and shoulder joints.


Lie on your belly with your forehead on the floor, arms by your sides, and legs about hip width behind you. While breathing in, raise the right leg up. Keep the leg straight and do not twist the hip. Hold and keep breathing. Breathing out, bring the right leg down. Repeat steps with the left leg. Take 2-3 deep breaths interval. Breathing in, and with some momentum, lift both legs up, as high as possible, keeping the knees straight. Hold and breathing out, bring the legs down, take the arms out from underneath, and rest.

3) Adho Mukha Svanasana / Downward facing Dog Pose

It is the counterpose of Urdhva Mukha Svanasana and strengthen the upper back, shoulders, arm, wrist, back side of your neck. When a dog bend and looks forward then the similar pose is attain.

Adho Mukha Svanasana

Stand on four limbs (hands, legs), such that your body forms a table-like structure. Exhale and gently lift your hips and straighten your elbows and knees. You need to ensure your body forms an inverted ‘V’. Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards. Now, press your hands into the ground and lengthen your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel. Hold for a few seconds, and then, bend your knees and return to the table position.

4) Tadasana / Mountain Pose / Standing Pose / Samasthiti
It is the foundation of all standing poses. It improves postures for sitting and standing. Strengthen leg, knee, ankle, abdomen.


Stand erect, and place your legs slightly apart, with your hands hanging alongside your body. You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the lower part of your belly. Strengthen the inner arches of your inner ankles as you lift them. Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your crown of head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel.Look slightly upward. Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on your toes. Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.

5) Bhujangasana / Cobra Pose
It is the eighth pose of Surya Namaskar or Sun Salutation. This energizing backbend resembles the raised hood of a cobra. It stretches muscles of chest, shoulder, abdomen and neck. Reduce stiffness of lower back. Strengthen the spine, shoulder, neck, stomach muscles. Improves digestion systems.


Lie flat on your belly. Place your hands on the side and ensure that your toes touch each other.Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.Now, placing your body’s weight on your palms, inhale and raise your head and trunk from your waist line. Note that your arms should be bent at your elbows at this stage.You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.Press your hips, thighs, and feet to the floor. Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.

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