If you’ve ever experienced the discomfort of neck pain, you know how it can disrupt your daily routine and diminish your overall quality of life. Whether it results from poor posture, stress, an injury, or long hours spent hunched over a computer, neck pain is a common ailment that affects millions of people worldwide. Fortunately, yoga offers a natural, easy, and effective solution to help ease this discomfort. There are 14 yoga poses that are especially beneficial to help to stretch and strengthen the muscles in the neck, shoulders, and upper back, improving flexibility and reducing tension and pain.
Common causes of neck pain
Neck pain can result from various causes, including poor posture, often from hunching over your computer or phone. Sleeping in an awkward position can also strain your neck muscles, and injuries like whiplash from sudden movements or accidents are another common cause. Other factors include degenerative diseases, such as arthritis or herniated discs. Stress and tension can lead to muscle tightness and discomfort and will often exacerbate the underlying issue.
How yoga helps with neck pain relief
Several studies have shown that practicing yoga can be an effective way to alleviate chronic neck pain. Yoga incorporates gentle stretching, strengthening, and relaxation techniques that can target the muscles in the neck, shoulders and upper body, helping to reduce tension, improve flexibility, and increase range of motion. By practicing certain yoga poses regularly, you can increase blood flow to the affected areas, alleviate muscle tightness, and improve posture. Yoga encourages mindfulness and teaches you how to release tension and everyday stress in the upper body through conscious movements and slow, deep breathing.
If you have recently suffered a serious injury, it is advisable to not practice yoga until your body has recovered and the inflammation has subsided. After the initial healing period, a slow, mindful, and gentle yoga practice can offer significant pain relief.
Best yoga poses for neck pain
Each of the following yoga poses has been carefully selected to not only ease muscle tension, but also to promote relaxation and improve your posture. By incorporating these yoga poses into your routine can significantly ease your pain and discomfort, and improve your overall well-being.
When practicing yoga for neck pain relief, it is important to listen to your body and move at your own pace, ensuring each pose is performed with proper alignment and breath control. Avoid any poses that cause pain or discomfort and always consult with a qualified yoga instructor or healthcare provider if you have any concerns. If pain persists, consult a healthcare professional for a thorough evaluation and personalized treatment plan.
Cat-Cow Pose (Bitilasana Marjaryasana)
The gentle flow between arching and rounding your back between these two poses not only loosens tight back muscles but also enhances flexibility in your spine. When you move into the Cat pose, gently tuck your chin towards your chest, emphasizing a stretch through the back of your neck. As you transition to Cow pose, lift your head and gaze upwards, allowing the front of your neck to open up. This rhythmic movement promotes increased circulation and helps in releasing any built-up tension in the cervical region.
The synchronization of breath with each movement in the Cat-Cow Pose deepens your relaxation response. As you inhale during Cow Pose and exhale into Cat Pose, you’re effectively engaging in a moving meditation that can reduce stress—a common contributor to neck tension.
Child (Balasana)
Child’s pose is a great way to release tension in the neck and upper back while promoting relaxation and stress relief. Holding this pose for a few breaths can help improve circulation to the neck area and alleviate stiffness. In this pose, your thighs support the weight of your body, allowing the muscles along the spine to relax.
There are several modifications that can deepen the stretch. Bringing your arms to rest along your sides, palms facing up, which encourages a natural rounding of the shoulders and a slight elongation of the neck. Reaching your arms overhead can also provide a gentle stretch to the shoulders and upper body. You can also open your knees wide and slide one arm under your hips and turn your head to one side.
Standing Forward Bend (Uttanasana)
This pose encourages a gentle, gravitational traction in your neck, while also stretches the hamstrings and back. Allow your head to hang naturally, releasing any built-up tension and compression in the muscles and joints of the upper body. To enhance the stretch in Standing Forward Bend, gently tuck your chin towards your chest, elongating the cervical spine and easing stiffness. To enhance the release of muscular tension, gently shake the head from side to side.
Extended Puppy (Uttana Shishosana)
This gentle pose helps lengthen the spine, open the shoulders, and release tension in the upper body. Let your chest relax and melt towards the mat, while keeping your hips lifted over the knees in Puppy pose. To deepen the stretch in the upper back and shoulders, lift your elbows off the floor as you walk your hands away from your body. To deepen the stretch in the neck, you can carefully bring the chin to the floor.
Cobra (Bhujangasana)
The Cobra pose is a rejuvenating backbend that helps strengthen the spine and open up the chest. This pose not only enhances flexibility in the spine but also helps reduce stiffness in the neck and shoulders. As you lift your chest and engage your back muscles, you can experience a release of tension in the cervical region. Focus on elongating the neck and gently lifting the chin to the ceiling to deepen the stretch and promote better posture.
Thread the Needle (Urdhva Mukha Pasasana)
This gentle upper body twist and shoulder-opening pose stretches the muscles in the shoulders and upper back while improving flexibility and mobility in the spine. Thread the Needle pose wrings out the tension in the neck and shoulders, providing relief from neck pain caused by tightness and stiffness. To enhance the stretch, you can reach the upper arm over your head or wrap the arm around the back to bind with the inner thigh.
Sphinx (Salamba Bhujangasana)
This rejuvenating backbend helps strengthen the spine while opening the chest to unclog the energy flow in the upper body. The Sphinx pose is especially beneficial for those experiencing neck pain caused by poor posture or prolonged periods of sitting. By gently lifting the chest and engaging the back and core muscles, this pose helps to counteract the forward head posture that often leads to discomfort. Keep the elbows directly under the shoulders and relax the shoulders away from the ears to avoid unnecessary strain on the neck muscles.
Bridge (Setu Bandhasana)
This back bending pose helps improve posture, relieve tension in the neck and shoulders, and elongates the muscles along the cervical spine. Practicing Bridge pose can counteract the effects of prolonged sitting and poor posture by opening up the chest and shoulders and strengthening the core and low back muscles. To enhance the stretch, gently tuck your chin to chest and press the back of the neck towards the floor.
Rabbit (Sasangasana)
This asana creates a deep stretch along the entire length of your spine and stretches the back, arms, and shoulders. Rabbit is a simple inversion that encourages blood flow to the head and scalp to revitalize and soothe to the mind. To deepen the stretch in the upper body, gently tuck the chin to the chest and draw the shoulder blades out and down towards your low back.
Supine Spinal Twist (Supta Matsyendrasana)
By gently rotating the spine, this easy supine twist can ease tightness, tension and pain in the muscles and connective tissues surrounding the entire spine. To maximize the benefits of this pose, focus on keeping your shoulders rooted to the ground as you carefully rotate your head away from your legs. The supine twist not only aids in spinal alignment and flexibility but also enhances circulation, which is essential for delivering nutrients to spinal discs and promoting overall spinal health.
Cow Face (Gomukhasana)
The Cow Face pose is a seated asana that provides a deep stretch for the shoulders, chest, and arms. By bringing one arm behind the back and the other over the shoulder, you can release tension in the neck and shoulders. This pose is excellent for improving posture and increasing flexibility in the upper body. Focus on keeping your spine tall and your neck relaxed as you gently deepen the stretch in the shoulders.
Downward-Facing Dog (Adho Mukha Svanasana)
This foundational yoga pose provides a full-body stretch encouraging a lengthening of the spine from the tailbone to the crown of the head. The alignment in Down Dog decompresses the cervical vertebrae, improves posture, relieves stress, and increases blood circulation to the brain, promoting mental clarity and focus. Keeping a slight bend in the knees will help increase the extension and decompression in the spine.
By pressing your palms into the mat and allowing your shoulder blades to slide down your back, you facilitate a gentle release of tension in the upper body while further strengthening the shoulders and back muscles, contributing to better postural alignment. As you hold this position, ensure that your head remains relaxed, with your ears inline with your upper arms to avoid unnecessary strain.
Eagle (Garudasana)
Using just the Eagle arms part of this pose is an easy way to stretch and open up the shoulders and upper back. By crossing one arm under the other and bringing the palms together, you create a deep stretch that targets the muscles around the shoulder blades. Focus on keeping your shoulders relaxed and away from your ears and let the shoulder blades wrap towards the front of the body by reaching the elbows forward.
Camel (Ustrasana)
This heart-opening yoga pose stretches the front of the body while strengthening the back muscles. By arching the back and reaching towards the heels, you can release tension in the neck and shoulders. Camel pose is especially beneficial for counteracting the effects of slouching and poor posture. As you open your chest and lift your heart towards the sky, remember to keep your neck long and relaxed to avoid strain.
Fish (Matsyasana)
The Fish pose is a gentle backbend that not only stretches the chest and throat but also helps relieve tension in the neck and shoulders. By lifting the chest and tilting the head back, you can counteract the forward head posture often associated with neck pain. This pose also stimulates the throat chakra, promoting clear communication and self-expression. To make this asana more accessible, you can support your head with a blanket and place a bolster, yoga block, or several folded blankets under the upper back.
Lion (Simhasana)
This playful yoga pose helps release tension in the face, jaw, and neck. By sticking out your tongue towards your chin and roaring like a lion, you can relax facial muscles and ease stress. Lion pose also stretches the throat and opens up the chest, promoting better breathing and circulation. Practice Lion Pose to unleash pent-up energy and cultivate a sense of lightness and freedom in both body and mind.
Practice tips
- Start with simple warm-up movements
Begin your yoga practice with some simple movements to warm up, stretch and loosen your muscles. Practicing a few simple warm-up exercises prepares your upper body for more targeted stretches and poses, reducing the risk of strain or injury. Roll your shoulders forward and backward to release tension in your upper body. Gently bring the ear to the shoulder or do some half neck rolls to help release tension in the neck muscles. - Focus on slow deep breathing
Incorporate slow, deep diaphragmatic breathing throughout your yoga practice to help relax your mind and body. Breathe deeply through your nose, expanding your abdomen, and exhale slowly through your mouth. Mindful breathing reduces tension and stress, improving oxygen flow to your muscles, which aids flexibility and recovery. - Respect your limits
Avoid overstretching in yoga to prevent strain or injury. Listen to your body’s signals and don’t push yourself beyond your current capabilities. Respecting your limits allows you to build strength and flexibility gradually, fostering a safe environment for healing. - Focus on alignment and good posture
Maintain proper alignment by keeping your head, neck, and spine in a straight line during each pose. Engage your core muscles to support your spine, keeping your shoulders relaxed and away from your ears. Proper alignment reduces the risk of exacerbating neck pain and promotes overall spinal health. - Use props for support
Use props like yoga blocks, straps, or blankets to support your neck and enhance the effectiveness of the stretches. For poses that require you to lie on your back, place a folded blanket or cushion under your head for added support. Use a yoga strap to help deepen stretches and maintaining proper alignment. - Heat therapy
Using heat therapy before your yoga routine can prepare your muscles for stretching and movement by relaxing tight muscles, improving blood flow, and reducing pain and stiffness. Apply a warm towel, neck heating pad, or take a warm shower or hot bath before you begin your practice. Always ensure the heat is at a comfortable level to avoid burns or irritation. - Start slowly and carefully build up
Begin your yoga practice slowly, gradually progressing to more advanced poses. Focus on mastering foundational poses with proper alignment and technique. This careful approach helps build strength and flexibility safely, enhancing the effectiveness of yoga for neck pain relief. - Create a daily routine
Consistency is key to reaping the benefits of yoga for neck pain. Establish a daily yoga routine to build strength, flexibility, and resilience in your neck muscles. Set aside a specific time each day for practice to support both physical and mental well-being. - Incorporate meditation
Enhance the benefits of yoga by incorporating meditation into your routine. Meditation reduces stress levels, calms the mind, and promotes relaxation. Combining yoga postures with meditation techniques creates a holistic approach to managing neck pain and underlying stress factors. - Watch videos or take a class with an instructor
Watching instructional videos or attending classes led by a qualified instructor can provide valuable guidance. Instructors offer personalized feedback, modifications, and adjustments tailored to your needs. Learning from an experienced instructor ensures correct form and helps prevent potential injuries. Checkout these great videos for yoga beginners.
Yoga for Neck Pain FAQ
How often should one practice these yoga poses to see improvement?
You should practice these yoga poses at least 3-4 times a week to see an improvement in neck pain. Consistency is key, so try to set aside 15-20 minutes each session to focus on these exercises. Listen to your body and gradually increase the duration as you become more comfortable. Regular practice will help build strength, improve flexibility, and reduce tension in your neck muscles, leading to relief from pain over time.
Can practicing yoga poses also help prevent future neck pain or discomfort?
Yes, practicing specific yoga poses can help prevent future neck pain or discomfort. By regularly engaging in poses that strengthen and stretch your neck, shoulders, and upper back, you improve your posture and reduce muscle tension. Yoga promotes better blood circulation and flexibility, which can alleviate stress and prevent stiffness. Consistent practice can also enhance your body awareness, helping you identify and correct habits that contribute to neck pain. So, incorporating yoga into your routine can be an effective strategy for maintaining neck health and preventing future issues.
Are there any alternative treatments that complement yoga for neck pain?
Yes, there are several alternative treatments and preventative measures you can use off your yoga mat. You might explore practices like acupuncture, which involves the insertion of fine needles to stimulate specific points on the body. Chiropractic care can also provide spinal adjustments to relieve tension. Massage therapy can help ease muscle stiffness and improve blood circulation. Physical therapy offers targeted exercises to strengthen and stabilize the neck area. Combining one or more of these treatments with yoga can enhance your overall pain management strategy.
How long should one hold each yoga pose to benefit from neck pain relief?
It is recommended to hold each yoga pose for about 30 seconds to 1 minute while breathing slowly and deeply. Holding the poses for an adequate duration allows the muscles to stretch, relax, and release tension effectively.
Can beginners with no yoga experience start practicing these poses?
Absolutely! Most of these yoga poses are beginner-friendly and can be practiced by individuals with no prior yoga experience. It is important to start slowly, listen to your body, and gradually build up your practice to avoid strain or injury.
