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Yoga Poses to deal with Forward Head Posture

What are good stretches or yoga poses for forward head posture?

Years of bending the head forward while typing, working at the computer or desk, or doing any other eye-hand co-ordination, causes the classic forward head posture. The head and neck seems to jut forward and be stuck in that pose. This is possibly caused by the fact that the soft tissues, ligaments and muscles around the bone contract or realign themselves in order to fit this habitual position. Over a period of time, this mal-adjusted re-alignment can lead to pain in the arms, back, chest and even more serious problems.

When the body is optimally aligned, the ear, shoulder, hip, knee and ankle form a straight vertical line. If any section shifts backward or forward, then another shift takes place in another part of the body to compensate for it, causing pain and a crooked posture. Sometimes the shape of the spine may change into an 'S' or a crescent.

Yoga poses can help strengthen the muscles which hold up the head in a centered position and also stretch out the muscles in the neck, back and chest, which have become shortened. They also help to make these muscles more flexible and thus help to align your body correctly. Most yoga poses are excellent to stretch the neck muscles.

Cobra Pose (Bhujangasana) and Locust Pose (Salabhasana) are beneficial in this case. Our back has long muscles, running parallel to the spine. These muscles position and support the shoulder blades, allowing it to hold up the head correctly. These two poses are helpful in strengthening these muscles and correcting any wrong alignment which may have taken place. They also strengthen and stretch the muscles of the chest (pectoralis major).

Downward Dog is also an excellent pose. It helps to stretch and loosen the muscles of the spine and releases the compression in the spinal discs.

The Tree Pose (Vrksasana) and Mountain Pose (Tadasana) are also good for postural corrections. In these poses, it is also possible to see the actual vertical alignment so necessary in correcting a forward head posture.

Strengthening the coccyx (tailbone), hip muscles and the abdominal walls are equally important. The Warrior Pose I and II (Virbhadrasana I and II) work well as they are known to strengthen the abdomen and pelvis.

Supported backbends also help by opening up the chest, and strengthening the muscles of the neck.

The Shoulder stand (Sarvangasana) and Handstand (Adho MukhoVrkasana), done against a wall is also beneficial.

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