What yoga posture relieves neck pain and strengthens it?

Yoga is not only an ancient practice for cultivating mental calm, it's also a powerful tool for maintaining physical health. Among the numerous postures or asanas that make up this discipline, one in particular stands out for its ability to release tension, strengthen muscles, and relieve discomfort in the cervical area: the Bridge Pose or Setu Bandhasana.

What does the posture consist of?

Bridge Pose is an asana that gently stretches the spine. It is performed by lying on your back with your knees bent and your feet planted hip-width apart on the floor. From this position, slowly raise your hips toward the ceiling, keeping your shoulders and head firmly on the mat.

During the pose, the nape and back of the neck remain supported, which helps release accumulated tension in the cervical region while strengthening the back.

Benefits for the neck and posture

Neck pain relief: By gently stretching the front of the neck and opening the chest, this asana reduces stiffness and improves circulation in the area.
Strengthening key muscles: Works the upper back, shoulders, and trapezius muscles, providing greater support to the head and reducing daily cervical strain.
Postural correction: counteracts the effects of spending too much time hunched over in front of screens, helping to maintain healthier alignment.

In addition to its physical benefits, Bridge Pose promotes concentration and body awareness. By synchronizing breathing with movement, The parasympathetic nervous system is stimulated, generating a feeling of calm and internal connection.

Although this pose is accessible to most people, it is recommended to perform it under the supervision of an instructor if you have a serious neck injury or spinal problems. It is also important to avoid straining your neck or raising your head too high.

Spending a few minutes a day in Setu Bandhasana can make a big difference for those who suffer from neck pain or are looking to strengthen their upper body. Integrating it into your routine not only benefits your physical health, but also promotes balance and overall well-being.