A problem that increased immensely with the raised amount of time that people spend working at the computer and sitting at their table the whole day long is neck and shoulder pain. It is extremely important, especially if you have an office job, to keep a good posture while sitting and standing, otherwise the usual hunchbacked pose in front of the computer can quickly lead to neck pain and spreading from there to pain in the shoulders.
A basic rule for any kind of neck pain is not to let your head hang forwards. Do not bend forward, do not place your chin on your torso. Your neck muscles, already tense, will be stretched further and will not find the relief from pain you are intending to give them. Instead, bending backwards lets them relax. You can try it by lying on your bed or sofa and letting your head hang down from the rim. Do that for five minutes and you will feel relief from your neck pain. If you do regular yoga practice, you can get permanent relief. The yoga postures listed below stretch and strengthen your neck muscles and help you getting a good and healthy posture.
With the improvement of your posture, you will realize that shoulder pain, too, is getting relief. Yoga exercises for your shoulders strengthen the shoulder muscles so that pain does not occur in the first place. Yoga for shoulders is recommended for sportsmen and –women as well, as it strengthens the arms with which you throw, catch and hold balls, discuses, shafts and more.
If you just don't seem to get the desired effect or if you would rather do these yoga postures with a real life teacher, you can join our Yoga Retreat for Back, Neck and Shoulders at the Ashram in India - a holiday with daily two hours of yoga classes for your problem area!