Neck aches and back aches seem to have become the norm for us urbanites. Due to our hectic schedules long hours of sitting in the office, wrong postures or simply stress can lead to chronic neck and back ache.

Yoga can come to rescue in such situations. You can try some of these exercises (yoga poses) for your neck and back. Also don't forget to do deep breathing to release stress, which is sometimes the main cause of all the aches.

Yoga Asans (pose) relieve Back Ache are:

Locust pose- 3 times, Cobra pose- 2 times , Aeroplane pose- 3 times , Half wind releasing pose (twice each side), Wind releasing pose(full once) ,Roll your body left and right side in full wind releasing pose but head should be touching the floor(Do this 10 times), Child pose (sitting)-1 min ,Cat pose- twice both dynamically and statically.

Yoga Asans (pose) relieve Neck Ache are:

Sit in the chair with back-straight and feet firm on the floor and hands on thighs or knees.

Exercises for neck:

• Bend your neck, backward and look towards the roof/sky. Hold the neck for count of 5 and bring the neck & head in normal\starting position .This exercise can be done 10 times.
• Inhale, Bend your head left, try to touch ear with shoulder, hold for 5 counts and exhale, take the head in normal starting position. Practice this exercise for 5 times in left side and 5 times in left side.
• Inhale, turn the head left, hold for 5 count and during hold try to look as balanced as possible. Practice this exercise for 5 times left and 5 times right side.
• Half backward rotation of head clockwise and anti-clockwise with eyes open (for 10 times).

If you wish to work on one body part more like the hips or abdomen or thighs or arms or legs or chest you can incorporate the asnas specific to your requirement in the above plan.

Yogic Asans to tighten the abdomen are:

Abdominal lift, Child pose, Cobra pose, Wind releasing pose, Yogic seal pose, Spinal twist, Lying on back pose - baat pose, Naval Move Asana (lying on back).

Yogic asans for arms and legs

Tree pose, Hero pose, Dog pose (face up), Dog pose (face down), Swinging lotus pose, Bridge pose (face up), Bridge pose (face down), Celebacy pose, Squat and rise pose.

Yoga plan to tighten the chest:

Triangle pose, Hero pose, Baat pose (lying on back), Cobra pose, Wind releasing pose, Dog pose (face upand down), Lumbar wheel pose, Spinal twist.

Yoga Asans to tone up thighs and hips:

Sun salute, Hero pose I + II, Triangle pose, Angle pose, Dog pose (face up), Dog pose (face down), Celebacy pose, Advanced wind releasing pose, Butterfly pose.

Pranayama (breathing exercises)

Yogic Breathing: Inhale. First blow your abdomen, and then expand the chest. While exhaling, first relax the chest and then the abdomen. Practise like this for 10 times.

Meditation and Relaxation

Focus your attention on your breathing, feel its temperature and keep your breathing, thoroughly equalised (i.e. inhale for 3 sec and exhale for 3 secs).

Naturopathic treatment

This can be done in conjunction with the above yogic exercise plan. For the naturopathic treatment you will need to consult an experienced naturopath.

Chromotherapy: refers to treatment of disease through sun-rays, directly or indirectly such as sun-charged water, oil etc.

• Green water: is neutral in nature and help to reduce excessive heat in the body.
• Yellow\orange water - 25ml or ½ cup of this should be taken twice after each major meal. It is beneficial for cases in which improper digestion and flatulence is there.

Hydro therapy: refers to the treatment of disease with water.

• Cold shower: It should be taken after whole body dry friction, and helps in dissolving and burning fat. It also helps in cases of cellulite.
• Steam/sauna / Hot foot bath: They all help to reduce fat by removing toxins and morbid matter from the body. Helps to dissolve fat.
• Enema: This is a method of cleaning the intestinal tract.
• Water intake: 8-12 glasses of water should be taken per day. Water should be taken at least ½ hour before meal .

Fasting: also helps in burning fat.

Dicto-therapy: Carbohydrates is one of the major source of weight gain. Breakfast may consist of food consisting of proteins and fat. Lunch should consist more of carbohydrates and dinner should have more of proteins. In addition increase of vitamins and minerals through vegetables and fruit will help you fill stomach and change quality of calories and reduce fat. Roughage taken in form of wheat/oat bran are highly beneficial to detoxify digestive system and help to reduce fat from body