Anatomy of Hatha Yoga Neck Stretches

Hatha yoga is made up of a series of postures or asanas that align the muscles, bones and skin. As an extension of the spine, the neck is anatomically located in the dorsal, or back, region of the body. Hatha yoga neck stretches specifically lengthen and improve range of motion in the ligaments and muscles of the seven vertebrae of the cervical spine. Muscles that surround the cervical vertebrae are the rectus capitis posterior minor, the rectus capitis posterior major, the obliquus capitis (superior) and the obliquus capitis (inferior).

  1. Vertical Flexion

    • Asanas that drop the chin toward the chest decrease the inner angle of the pivot joint at the top of the neck, lengthen the neck and increase flexibility. Specifically, the Cat pose, Marjaryasana, places practitioners on all fours with knees and palms on the floor. From this position the spine rounds up toward the ceiling, hypercontracting the natural curvature of the thoracic spine. As the head drops forward toward the floor, neck vertebrae decompress and the long erector spinae muscles, splenius cervicis and splenius capitis, stretch.

    Lateral Flexion

    • Lateral flexion is achieved in the neck by bending it from side to side, or dropping the ears down toward the shoulders. The Hatha yoga posture known as Side Sway requires the neck to bend from side to side with lateral movements of the entire spine in a standing position. These movements specifically stretch the iliocostalis lumbar, thoracic, and cervicis muscles. Arms are raised up toward the ceiling and remain extended during swaying to stabilize the spine. This asana also stretches the chest and lungs and strengthens the shoulders and arms.

    Rotation

    • Side-to-side seated twisting of the Bharadvaja's Twist posture rotates the back and builds strength in the spinal muscles, including those of the cervical spine. Inhalation and contracting the abdominal muscles stabilizes the thoracic spine and turns it into a long axis around which to pivot. Bharadvaja's Twist lengthens the spine by creating more space between each vertebra. Rotation stretches all of the erector spinae long muscle groups including the iliocostalis, longissimus and the splenius groups.

    Seated Postures

    • Certain Hatha yoga stretches for the neck seek to align the long axis of the spine with the direction of gravity. This takes pressure off of the muscles to maintain posture. This is especially evident in seated cross-legged poses such as the Bharadvaja's Twist and the Half Lord of the Fishes pose. Both postures require the practitioner to sit up tall, maintain neck positioning and place the head above the spine instead of rounding the back and neck and drooping the head for misalignment.