12 Yoga Poses For Neck Pain

Not only is yoga good for fitness but it’s also a good way to overcome some health problems. By practicing yoga we can correct bad habits, such as our sitting position. A lot of people tend to slouch when they sit which can result in neck pain and doing yoga is going to solve this problem. Let’s practice 12 yoga poses for neck pain.
Pain in the back of the neck is very common. Many people complain of neck pain so that they are difficult to move their heads.   
Yoga is not only good for fitness but also to overcome some health problems. By practicing yoga we can change bad habits, such as the position of sitting wrong which resulted in neck pain. yoga for neck pain
A sporty beautiful smiling woman practicing yoga, standing in Tadasana, Mountain Pose People photo created by yanalya – www.freepik.com
There are several causes of neck pain such as:
  • improper sitting position. For example, slouching when looking at gadgets every day
  • conducting daily activities that involve a repetitive pattern of movement,
  • poor posture,
  • holding the head in one position for a prolonged time, or
  • excessive stress

If left untreated, the pain will spread to the shoulders and back. In fact, it can cause headaches and injuries.

Massage is often used as a solution to relieve stiffness in the neck. Read about the benefits of aromatherapy massage here. Unfortunately, this help is only temporary and the neck pain will eventually reappear. So what is the right solution to relieve neck pain?
Practicing yoga might be the best answer to this question, as it is a way to relieve pain naturally and permanently. A study has found that when done routinely, yoga can relieve pain and improve bodily functions.
Yoga is a form of physical exercise that is practical because it does not need much equipment. We can do it anywhere, both inside and outside our home as long as we already know the correct movements.

12 Yoga Poses For Neck Pain

We will learn how to release the tension we feel.

These are yoga poses to relieve pain in the neck:

1. Standing Forward Bend / Uttanasana
1. Start with the Mountain Pose.
2. Bend your knees a little, support your upper body with a straight lower back, and slowly bend forward so that your belly touches your upper legs.
3. Move your pelvis, making the back as the starting point, relax your groins, and concentrate your weight on the front parts of your heel.
4. Do not forget to tuck your chin to your chest. Let your head and neck relax.
5. You may shake your head from side to side, front to back, or circularly. It can help release tension in the neck and shoulders.
6. Stretch downward from your crown and when you have grabbed your ankles, use a slight stretching force to lengthen the body. Hold for 4-6 breaths.
7. Then lift your hands as you raise your spine to stand.

2. Warrior II

This pose allows us to open and strengthen the chest and shoulders to support the neck.

1. From the standing position, slide the left leg backward with the toes facing to the left.
2. Put the right foot forward.
3. Your left foot should be perpendicular to your right foot.
4. Raise your arms until they are parallel to the floor (your right arm to the front and your left arm to the back), palms facing down.
5. Then fold your right knee, be careful not to extend your knee past your ankles.
6. Tighten both legs when you stretch your spine.
7. Look past your right fingertips.
8. Remain in this pose for 30 seconds.
9. Then do the opposite side.

3. Extended Triangle

This pose can help relieve pain and tension in the neck, shoulders, and upper back.
1. Slide your right foot forward until your knee forms a 90-degree angle.
2. Stretch back your left leg and point the toes to the left.
3. Bend your torso forward and rest your right elbow on your right knee. Twist your body so that your stomach is facing to the left.
4. Raise your left arm over your head and slightly bend your elbow so that the palm faces the floor.
5. Rotate your view in any direction or you can perform a soft neck rotation. You can also lookup and down.
6. Remain in this pose for 30 seconds.
7. Then do the other side.
4. Cat-Cow
A woman practicing yoga concept, standing in asana paired with Cow Pose on the inhale exercise, Cat, Marjaryasana pose Background photo created by yanalya – www.freepik.com
Stretches and lengthens the neck allowing the release of tension.
1. Start from the crawling position with your hands under your shoulders and knees under your hips.
2. First, we’re gonna do the Cow Pose or inhaling pose. When inhaling, let your abdomen fills with air and point your belly to the floor, creating a U-shape with your back.
3. Look to the ceiling.
4. And then we’re gonna do the Cat Pose or the exhaling pose. Lower your chin and bend your back upwards, rounding the spine.
5. Shake your head from side to side and back and forth.
6. After this variation, repeat these movements for at least 1 minute. Alternate between the 2 Cat-Cow poses fluidly.

5. Thread The Needle

The thread the needle pose will help relieve tension in the neck, shoulders, and back.
1. Begin from the crawling position with your wrists under your shoulders and knees below the hips.
2. Raise your right hand and move it to the left under your chest. Do it with your palms facing upwards until your right shoulder is on the floor and your arm is lying flat on the floor.
3. Raise your left hand in the air when resting on the right shoulder and look to the left.
4. Remain in this position for 30 seconds.
5. Release. Put it back on the Child’s pose (see number 10 below) for a few breaths and repeat on the other side.

6. Cow Face

This pose will help stretch and open our chest and shoulders.
1. Start from the standing position. Extend your arms to the sides.
2. Roll your left shoulder forward. Then bend your left arm downward and put the palm on your upper back, with the back of your palm pressed flat on your back. Slide your palm upward until your fingers are pointing to your neck. Then roll your left shoulder backward again.
3. Lift your right arm up and bend the elbow until your right-hand reaches your left hand, clasp your hands together.
4. Remain in this pose for 30 seconds
5. Then do the other side.

7. Half Lord Of The Fishes

By KennguruOwn work, CC BY 3.0, Link


This movement will stretch the spine, shoulders, and hips.

1. Begin with the Lotus pose (sit with your legs crossed). Then raise your left knee. Cross your left leg so that the outer side of your left foot is pressed to your right knee, the palm of your left foot on the floor.
2. Inch your right foot so that it is pressed on the outside of your left hip.
3. Stretch your spine and then rotate your upper body to the left.
4. Put your left hand on the floor behind the buttocks.
5. Put your right arm to the outside of the left leg.
6. Turn your head to look over the shoulders, or do gentle neck movement.
7. Remain in this pose for 1 minute.
8. Then do the opposite side.

8. Sphinx

Young attractive woman practicing yoga, sitting in Sphinx, Cobra, exercise, Ardha bhudjangasana pose, working out wearing sportswear, indoor full length, isolated against grey studio background
photo created by yanalya – www.freepik.com
Sphinx pose will strengthen your spine and shoulder.
1. Lie on your stomach with your elbows under the shoulders, palms laid on the floor.
2. Tighten your lower back, buttocks, and thighs to support the body while lifting the upper body and head.
3. Look straight ahead and make sure you stretch your spine.
4. Hold for 2 minutes.
9. Extended Puppy
This pose is great for relieving stress and stretch your back and shoulders.
1. Begin on all fours with the wrist below the shoulders and knees under hips.
2. Slide your hands forward as far as you can without moving your hips. Stretch your feet until your heels are facing up.
3. Move your buttocks toward the heels, and pause.
4. Put your forehead on the floor.
5. Let your neck relax.
6. Keep the backside of your bottom bent as you stretch your arms and pull the hips down.
7. Hold for 1 minute.

10. Child Pose

This pose can help relieve neck pain and headache.
1. Begin from the kneeling position, with your bottom seated on the heel of your foot.
2. Bend your hips and bring your forehead to the floor.
3. Afterward, stretch your arms forward. Tense up then relax your hips gradually.
4. Take a deep breath and focus on releasing any tension or stiffness you feel.
5. Rest in this pose for a few minutes.

11. Legs-Up-The-Wall / Viparita Karani

This pose has the potential for extraordinary healing. It can help relieve stress in the back, shoulder, and neck.
Doing the pose also useful to diminish wrinkle.
1. Lie down with the top of your head just inches to the wall. Then swing your feet up onto the wall.
2. Hold your hips with your hands.
3. You can place a folded rug or a pillow under your hip for comfort.
4. Put the arm in a comfortable position.
5. Remain in this pose for 20 minutes.

12. Corpse

Spend your time at the end of the exercise to relax in this pose. Focus on releasing stress and tension that remains in the body.
1. Lie on your back with your feet wider than your hips and toes splayed to the side.
2. Place your hands at your sides with palms facing upwards.
3. Focus on drawing a deep breath and releasing stiffness in the body.
4. Remain in this pose for at least 5 minutes.
Tips on Doing Yoga
It is important for us to follow these tips:
  • Remember that our body changes from day to day. Make necessary adjustments to your exercise and avoid poses that cause pain or discomfort.
  • Allow your breath to guide the movement ring so that you move slowly and smoothly.
  • Do not push yourself into any position.
  • If you are new to yoga, try to take some classes at a local studio. If this is not possible, you can take online classes.
  • Hatha, yin, and restorative yoga are beneficial for reducing neck pain. Unless you have the experience, it is best not to do fast and strong yoga.
  • Relax and be gentle with yourself, enjoy the process of training.
  • Focus on doing at least 10 to 20 minutes of yoga per day, even if it is only to relax in a quiet position.
  • Pay attention to your posture throughout the day.
Also, it is better to do yoga on a good-quality mattress. Clothing is also an important consideration when doing yoga. Clothing should be comfortable so that we can do the movements of yoga smoothly.

Some tips on choosing a yoga clothing:

1. Elastic

Clothing materials must have enough degree of elasticity. The flexibility of the material is quite important for the body to move freely, especially when doing yoga poses that are difficult and acrobatic.

2. Not Too Tight or Loose

Clothes should fit the body. Not too tight or too loose. Clothes that are too tight can make breathing difficult and uncomfortable when the body excretes a lot of sweat. If the clothes are too loose, when you make a move like a headstand (standing upside down), the shirt will slide down and your body will be exposed.

3. Absorb Sweat
Yoga makes the body produces a lot of sweat despite its low-impact activity. The slower the movement, the more we use power and muscles, so that we produce more sweat. It requires clothing with material that is convenient and easy to absorb sweat.

4. Porous

The fiber of the fabric must have cavities that allow for air circulation. Most sports clothes materials are made of polyester, nylon, and spandex.
The presence of pores in the yoga clothing will keep our skin feels comfortable and cool despite the sweat. To determine whether the material has enough pores for the skin to breathe, touch the material, and stretch it. When stretched, pores between the fabric’s threads will be visible.
What is your favorite yoga pose to relieve the neck pain? Add your comment and I will be more than happy to reply to the comment.

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