Dear Horbola,
Thank you for giving us more information about yourself. By the way, between the lines you have probably given us both the source and solution for your neck pain: You have said that there are no apparent medical reasons for your pain. You also point out that your work and travelling hours are very long and that relaxation in savasana helps. It is common for computer workers to develop some stress that eventually evolves into (neck) pain. Perhaps the solution consists of a change in lifestyle with more frequent relaxation, a better working posture and a more appropriate yoga program.
[ul]
[li]When seated, [U]always maintain a lumbar curve[/U] by using a chair with a lumbar roll. This is a prerequisite for maintaining a proper neck position: Always maintain a retracted head. Retract the head as far as it will go and then release the last 10% of this movement.[/li][li]There are many references on the web giving [U]ideal ergonomics for the office workstation[/U] (feet on the floor, thighs horizontal, lumbar spine supported, straight upper arms, horizontal fore-arms, head looks down ~20? at the screen, use a book holder and a telephone headset).[/li][li]Modify working routines to have frequent [U]breaks[/U]. Never sit for more than an hour without retracting the head and extending it five or six times. This applies especially to computer work and to long-distance driving. You could do some simple yoga exercises in your office chair.[/li][li]Sleep on a firm mattress and do not sleep on the stomach. Use a [U]pillow[/U] that gives proper support to both head and neck. The pillow should fill in the natural hollow between the head and neck whilst keeping the head in a neutral position. Feather pillows are best, followed by fillings of chips made of rubber or foam plastic.[/li][li][U]Never slouch or protrude the head after vigorous activity[/U]. Thoroughly exercised spinal joints may distort if they are overstretched due to poor posture.[/li][/ul]In terms of yogasana, I would recommend the pavanmuktanasana or joint freeing series. This has been published by the Bihar School of Yoga as the anti-rheumatic group and by Mukunda Stiles as the joint freeing series. There are gentle movements of all the joints. The movements are coordinated with the breath. For the neck there are forward/backward bends, sideways bends and rotations. You could add forward/backward movements (“chicken tuck”) to this. Gentle movements with breath coordination lead to deep relaxation and pacifying stress conditions. Always relax in savasana after the series, with a minimum of 5 minutes.
[I]It would be ideal if you learned this from a yoga teacher.[/I][I] It would be even better if you saw a yoga therapist who could assess your posture and muscle strength/tightness to give you an individualised program.[/I]
The joint freeing series are probably more appropriate for you than the other asana that you chose from a book. There may be appropriate asana, but these are best recommended by an experienced teacher or yoga therapist after assessment.
Please continue with swimming. It is relaxing.
Please consider giving up cigar smoking and gradually adapting a more sattvic diet. Lots of water is excellent.
Please think about reducing your travelling time. Two hours round trip is better than three, for example.
Blessings and best wishes for your health!
