Facing the computer screen all day can be very stressful. Not only does it strain the eyes, it also leads to common complaints of stiff neck and painful shoulders. Poor posture further compromises these conditions. When we allow our shoulders to sag and our backs to bend as we carry our bodies in the performance of day-to-day activities, it takes on the force of habit. Over time, the misaligned joints and muscles show the effects of the strain. This is usually evident in the stiffness and pain experienced in the neck and shoulder areas.

In Yoga, the affected areas are stretched and freed to make them more limber and facilitate blood flow. With constant practice of Yoga postures for stiff neck and shoulders, the muscles and joints are placed to where they should rightfully be. Pain and discomfort gradually diminishes as well. Following the method taught by B.K.S. Iyengar, a modern pioneer of Yoga, Mira Mehta, in her book How to Use Yoga, gives the following Yoga postures for stiff neck and shoulders. These poses can be used even by beginners. You will need a block to accomplish these poses.

Pose I: Triangle Pose

Stand against a ledge and place a block on one side. Inhale deeply and the spread the legs so that your feet are about 3 ½ to 4 feet apart. Raise your arms to the level of your shoulders as you spread your legs. Keep your palms facing down with both feet facing forward. Then, turn the left foot about 15 degrees inward and the right foot about 90 degrees outwards so that the right heel is exactly the opposite of the left instep. Turn the left foot in and rotate the left leg outwards. As you turn the right foot out, the whole leg must also be rotated in the same direction. Knees must be tight as you lift the trunk. As you exhale, take the trunk down sideways to the right and place one hand on the block. Grip the ledge using the other hand so you can turn the trunk more. Look up. Stay in this position for 20 to 30 seconds before repeating on the other side.

Pose II: Lateral Angle Pose

Stand against a ledge with a block on one side. Breathe in deeply and spread your feet about 4 feet apart while raising your arms to the length of your shoulders. Rotate the right foot about 15 degrees inwards and the left foot 90 degrees outwards. In this position, the left heel stays opposite of the right instep. When you turn the right foot in, the right leg must be turned outward. However, when you turn the left foot out, the whole leg must also follow in the same direction. With your right leg straight, bend the left leg to 90 degrees with the shin perpendicular to thigh parallel to the ground. As you exhale, take the trunk sideways down to the left. Grip the ledge with your left hand and turn the trunk with the help of your hands. Stay in this pose for 20 to 30 seconds before repeating on the other side.