Yoga Poses for Neck Pain

6 Best Yoga Poses for Neck Pain

Table of Contents

  • 1. Yoga Poses for Neck Pain
  • 1.1. Standing Forward Bend Pose
  • 1.2. Extended Triangle Pose 
  • 1.3. Thread the Needle Pose 
  • 1.4. Sphinx Pose 
  • 1.5.  
  • 1.6. Camel Pose
  • 1.7. Side Plank Pose   
  • 2. To conclude 

Neck pain become common in people. Due to work style, poor posture, the habit of holding the head on one side, and many daily activities, people suffer from neck pain. 

Suppose you are experiencing neck pain and ignoring to treat it. It doesn't take much time to develop shoulder and back pain. Have you ever tried any yoga for neck pain? If not, no worries. Generally, yoga poses help in relieving body pain and refreshing our minds. 

Through continuous practice, you will learn how to release tension from your body. Here, we have listed the best yoga poses for neck pain. 


Yoga Poses for Neck Pain


Standing Forward Bend Pose

The standing forward bend pose is also known as Uttanasana. It is a good way to reduce neck pain. Start with gentle stretches like this to lessen the pain. 

This position helps to improve circulation by turning the body's blood flow inside out. As a result, it brings new oxygen and nutrients to the brain and other important organs.  

Steps to do it:

  1. Stand with your feet straight.

  2. Hinge forward from your hips, maintaining a slight bend in your knees.

  3. Place your hands on your legs, a block, or the floor.

  4. Allow your chin to tuck towards your chest. Release tension in your head and neck.

  5. Engage in gentle head movements such as side-to-side, front-to-back, or circles to further release neck and shoulder tension.

  6. Hold this pose for a minimum of 1 minute.

  7. Slowly roll your spine up to standing, bringing your arms and head up last.  


Extended Triangle Pose 

The extended triangle pose greatly helps release tension in your neck, shoulders, and upper back. It also brings improved balance, posture, and body awareness. 

Steps to do it:

  1. Start by broadening your position until your feet are wider than your hips.

  2. Rotate your right toes forward and angle your left toes outward.

  3. Extend your arms parallel to the floor. And your palms should face down.

  4. Hinge at your right hip, reaching forward with your right arm.

  5. Lower your right arm and raise your left arm toward the ceiling.

  6. Optionally, turn your gaze in any direction. Else you can do some gentle neck rotations.

  7. Try to stay in the pose for 30 seconds.

  8. Repeat the same steps on the other side.   


Also read: Best Yoga Poses for High Blood Pressure


Thread the Needle Pose 

Steps to do it:

  1. This is a simple twist that can help reduce tension between the shoulder blades. It also improves spinal mobility. This pose soothes tightness in your shoulders, back, and neck. The following are the steps involved:

  2. Begin in a tabletop position. Align your wrists under your shoulders and your knees under your hips.

  3. Lift your right hand and slide it across the floor to the left. Keep your palm facing up.

  4. Press your left hand into the floor for stability. So that you rest your body on your right shoulder and gaze over to the left.

  5. Stay in this position for 30 seconds.

  6. Gradually release the pose, returning to the Child's Pose for a few breaths.


Sphinx Pose 


Sphinx posture stretches your shoulders and strengthens your back. It is a suitable yoga for neck and shoulder pain. 

In addition, the Sphinx Pose helps to lengthen the abdominal muscles and firm the buttocks. Also, it expands and stretches the chest, lungs, and shoulders, and calms the nervous system.  

Steps to do it:

  1. Place your elbows directly beneath your shoulders. Rest flat on your stomach. Press the elbows into your palms and forearms.

  2. Engage your lower back, buttocks, and thighs to support your body. Lift your upper torso and head off the ground.

  3. Maintain a straight-ahead gaze and focus on elongating your spine.

  4. Hold the pose for 2 minutes, continuing to breathe steadily. 


Camel Pose

Keep your chin tucked in your version of the Camel Pose. This is to highlight strengthening the muscles at the front of the neck. 

Focus on bringing your chin up against your neck. This version relieves stress in the shoulders and neck by stretching the upper trapezius muscles.  

Steps to do it:

  1. To begin, place your knees hip-width apart on the yoga mat.

  2. Put your hands on your hips, thumbs resting on your lower back, and fingers pointing down.

  3. Gently arch your back and stretch your hands to your heels. Slowly lean back as you release the breath.

  4. Avoid overhanging your lower back. Try to maintain your hips in line with your knees.

  5. If it is comfortable for you, try to reach out and hold the matching heel with one hand at a time. 

  6. Maintain a neutral neck posture. Don’t put any pressure or tension on it.

  7. Stay in this pose for 15 to 30 seconds and take deep breaths.


Side Plank Pose   

If you are experiencing neck, lower back, mid-back, or even shoulder pain doing side planks will help in getting relief. They support the pelvis and spine by contracting the internal and external obliques. They also provide you the flexibility to rotate your body when performing daily tasks. 

Steps to do it:

  1. Start with a seated position. Then, rotate your right forearm to the floor.

  2. Roll your hips to the side and extend your legs. You can either stack your feet or align them for added support.

  3. Try to focus on strengthening your neck by adjusting your gaze upwards or downwards based on your comfort level.

  4. Stand in this position for a few breaths, then repeat the same steps on the left side.  


Also read: Yoga for Depression


To conclude 

Those mentioned above list consist of some effective yoga poses for neck and shoulder pain. When practicing it on a regular basis, you can easily get relief from neck pain and get a great body balance in your daily life. 

About Author

Prabhakaran Balu

Prabhakaran is an accomplished content writer with a wealth of experience spanning eight years in yoga, fitness, and wellness. As a seasoned writer and a dedicated enthusiast of VoIP technology and call center operations, Prabhakaran combines his passion with his writing prowess to create content that informs, educates, and captivates readers. Connect with Prabhakaran for thought-provoking and insightful content on VoIP-based call centers and witness how his passion for writing converges with his expertise to provide you with a valuable resource in this dynamic field.