yoga for neck pain: 14 yoga poses for neck pain


In this age when most people spend a good chunk of their week hunched over a screen, Neck pain has become extremely common. Luckily, yoga for neck pain brings a host of new solutions.

In many cases, it is easy for the pain to extend to your shoulders and back also. It can also lead to headaches and even injury in some cases.

A study found yoga to provide pain relief and functional improvements for people who did yoga for nine weeks.[1]

Types of Neck pain: how yoga for neck pain helps

Neck pain may be caused by several factors. Factors as daily activities that involve repetitive forward movement patterns, poor posture, or the habit of holding your head in one position. 

Neck sprain –

These usually result from repeated physical strain and heavy physical activity, which is why it is most common with athletes. Its symptoms include stiffness, dizziness, and fatigue.

Pinched nerve in the neck  

Also known as cervical radiculopathy, this results in symptoms like radiating pain and muscle weakness. Physical therapy, stretching, and yoga for neck pain can all help ease the symptoms.


This is generally the result of poor posture and/or long-term stress, this injury affects the cervical spine (the part of the

neck that supports the head). Stiffness and spasms are two general symptoms, and stretching and yoga for neck pain are ways to help manage this issue.


As a result of muscles that are tighter from one side than another, torticollis usually means you tilt your head on one side more than the other. This can be treated by doing stretches and yoga for neck pain to exercise the muscles on the other side of the neck.

Shoulder pain from sleeping – 

Lastly, if you sleep in an uncomfortable position, you can get short-term shoulder pain. Even though it might not last for a long time, treating it promptly is vital.

Also, see…Yoga poses for back pain

what yoga poses are good for neck pain

This yoga for neck pain promotes many benefits that are supported by science. If you’re experiencing minor pain or cricks in your neck and back, you may consider practicing yoga for neck pain to ease symptoms.

14 yoga for neck pain 

Here are 14 yoga for neck pain, yoga poses that may be beneficial in relieving neck pain.

1: Sphinx pose or Salamba Bhujangasana

This pose strengthens your spine and stretches your shoulders. This yoga for neck pain improves your Posture, increases blood circulation, and strengthens the nervous system.

Lie down on your yoga mat, flat on your stomach with your elbows under your shoulders, pressing into your palms and forearms. 

Now, try tightening your lower back, buttocks, and thighs to support you as you lift your upper torso and head.

Gaze straight ahead and make sure that you are lengthening your spine while looking straight.

Now, hold this pose for at least 2-3 minutes.

2: Extended puppy pose or uttana shishosana

This yoga for neck pain, the pose is great for relieving stress and stretching your back and shoulders.

Start with all fours with your wrists directly below your shoulders and your knees directly under your hips.

Now, Walk your hands forward slightly and make sure to lift your heels to come up onto your toes.

Then, slowly bring your buttocks down toward your heels, stopping halfway down.

Keep your arms active and your elbows lifted.

Now, rest your forehead on the floor or a blanket. Allowing your neck to fully relax.

Put your lower back slightly bent as you press into your palms, stretching your arms, and drawing your hips down toward your heels.

Hold this pose for 1-3 minutes

3: Child’s pose

This yoga pose can help to relieve neck pain as well as headaches. It stretches the hips, thighs, and ankles. 

Relieves stress and fatigue and calms your brain.

Start with a kneeling position, sit back on your heels, and bring your knees to a comfortable position.

Now, Lengthen your spine and walk your hands in front of you, hinging your hips so that you can fold forward.

Keep your arms extended in front of you to support your neck. 

This may help to relieve headache tension now, feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

Take deep breaths and focus on letting go of any tension or tightness you’re holding in your body.

Hold this yoga for neck pain, pose for at least 2-4 minutes.

Also, see … Yoga poses for a healthy liver

4: Legs-up-the-wall pose or Viparita Karani pose

This restorative yoga for back pain, pose alleviates headaches and helps relieve tension in your back, shoulders, and neck.

Start with a seated position, scoot forward on your hips toward a wall. Now, when you get close to the wall, lie back and swing your legs up and against the wall.

Place a folded blanket or pillow under your hips for support if you do not feel comfortable on the floor.

Get your arms into a comfortable position and keep your palms down.

Hold this restorative pose for at least 4-6 minutes

Also, see … Yoga poses for Hormonal balance

5: Half lord of the fishes or Ardha Matsyendrāsana

This yoga for neck pain is for twist stretches the spine, shoulders, neck, and hips. It also relieves menstrual discomfort, fatigue, sciatica, backache and stimulates your liver and kidneys.

Let’s begin with a seated position, then bring your right foot along the floor to the outside of your left hip.

Now, bend your left knee and cross it over your right leg so that your left foot is “rooted” into the floor to the outside of your right thigh.

Lengthen your spine and then twist your upper body to the left and keep your left hand on the floor behind your buttocks.

And, keeping your right arm to the outside of your left leg, turn your head to look over either shoulder or do gentle neck movements forward and backward.

Do this pose for both sides.

Hold this yoga pose for 1-2 minutes.

6: Cow face pose or Gomukhasana

Gomukhasana helps to stretch and open your chest, shoulders, armpits, and triceps. 

Start with a comfortable seated position. Now, gently raise your left elbow and bend your arm so your hand comes to your back.

keep your right hand to gently pull your left elbow over to the right, or bring your right hand up to reach and hold your left hand. Do for the other side also.

Hold this pose for 1-2 minutes

7: Thread the needle pose or Urdhva Mukha Pasasana 

This yoga for neck pain, pose helps to relieve tension in your neck, shoulders, and back.

Begin with all fours with your wrists under your shoulders and your knees under your hips. 

Now, lift your right hand and move it over to the left along the floor with your palm facing up.

Keeping your left hand on the floor for support, rest your body on your right shoulder and look over to the left.

Hold this yoga pose for 1-2 minutes

8: Cat cow pose or Bitilasana Marjaryasana

This yoga pose brings flexibility to the spine, stretches the back torso, and neck.

Start on all fours with your hands under your shoulders and your knees under your hips.

While you inhale, allow your belly to fill with air and lower toward the floor. 

Now, look up at the ceiling as you let your head drop back slightly.

Now exhale, and draw your belly to your spine, and round your back toward the ceiling.

Do this yoga for neck pain, pose for 1-3 minutes

9 : Extended triangle pose or Utthita Trikonasana

This yoga asana helps to relieve pain and tension in your neck, shoulders, and upper back.

Put your feet apart so that they’re wider than your hips and keep your right toes forward and your left toes out at an angle. 

Now, Bring your arms up so they’re parallel to the floor with your palms facing down. 

Lean forward with your right arm as you hinge at your right hip and lower your right arm and lift your left arm up toward the ceiling.

keep your gaze in any direction or you can do gentle neck rotations looking up and down.

Do this yoga for neck pain, pose for 1-2 minutes

10: Warrior 2 pose or Virabhadrasana 2

This yoga pose allows you to open up and strengthen your chest and shoulders to support your neck.

From a standing position, bring your left foot back with your toes facing out to the left at a slight angle and bring your right foot forward.

Make sure the inside of your left foot should be in line with your right foot. 

Now, bring up your arms until they’re parallel to the floor, with your palms facing down.

Bend your right knee, while being careful not to extend your knee further forward than your ankle and press into both feet as you extend up through your spine.

Look out past straight your right fingertips.

Perform this yoga for neck pain, pose for 1-2 minutes for both sides.

11: Standing forward bend or Uttanasana

This asana will wake up your hamstrings, soothe your mind, stimulates your liver and kidneys, relieves headache and insomnia

Start with a standing position with your feet under your hips.

Then, lengthen your body as you fold your upper body forward, keeping a slight bend in your knees.

keep your hands to your legs, a block, or on the floor and tuck your chin into your chest, and let your head and neck fully relax.

Now, Hold this yoga for neck pain, pose for at least 1-2minutes

12: Ear to Shoulder/Neck Rolls or Sukhasana 

Start with a seated position with your hands resting on your knees.

Keep your spine straight, relax your shoulders and push your chin against your chest to straighten your spine.

Now, gently roll your head to the right or left until your ear touches your shoulder – use one hand to push your head, and the other to slowly push your opposite shoulder in the other direction.

Come back slowly and roll your head back to the center. Repeat for the opposite side. 

Do this pose for 4-5 times on both sides

13:  Seated Forward Fold or Paschimottanasana 

Begin with sitting upright and your legs aligned exactly straight. 

While inhaling, fold forward, trying to cup your heels – make sure your chest touches your knees or comes as close as possible.

Now, count slowly to ten, then exhale, and pull back out.

Note, tuck your chin inwards while rolling forward, and hold that stretch, while slowly pulling your shoulders in.

Hold this yoga for neck pain for 10 counts in starting and then gradually increase.

14: Corpse pose or Savasana

Don’t underestimate this relaxation pose by its simplicity. Corpse Pose can be the most difficult pose of your practice although it looks easy.

Just focus on letting go of any remaining stress and tension in your body.

Begin with lying down on your back with your feet a little wider than your hips and your toes splayed out to the side.

Place your arms alongside your body with your palms facing up and adjust your body so that your head, neck, and spine are aligned.

Now, breathe deeply and release any tightness in your body.

Hold this yoga pose for 5-8 minutes

Also, see … Yoga poses for Emotional Health


yoga for neck pain is beneficial for reducing neck pain. Unless you’re experienced, it’s best not to do fast, powerful yoga, be easy and gentle with yourself.

Focus on doing at least 10 to 20 minutes of this yoga per day, even if it’s only to relax in a few restful positions.

If you’re experiencing serious neck pain, consult a physician. For minor kinks and cricks, always try this yoga for neck pain poses to relieve muscle tension.