Yoga Poses for Neck Pain

Neck pain is extremely common and may be caused by several factors. These include daily activities that involve repetitive forward movement patterns, poor posture, or the habit of holding your head in one position.

It doesn’t take a lot to develop pain in this area of your body, and it’s easy for that pain to extend to your shoulders and back. Neck pain can lead to headaches and even injury.

Practicing yoga is an excellent way to get rid of neck pain. At least one study found yoga to provide pain relief and functional improvements for people who did yoga for nine weeks. Through the practice, you can learn to release any tension you’re holding in your body.

Yoga may be useful in treating even chronic neck pain. Here are some of the yoga poses that may be beneficial in relieving neck pain.

Standing forward bend pose

1. Come into a standing position with your feet under your hips.
2. Lengthen your body as you fold your upper body forward, keeping a slight bend in your knees.
3. Bring your hands to your legs, a block, or the floor.
4. Tuck your chin in to your chest, and let your head and neck fully relax.
5. You can gently shake your head from side to side, front to back, or make gentle circles. This helps to release tension in your neck and shoulders.
6. Hold this position for at least 1 minute.
7. Bring your arms and head up last as you roll your spine up to standing.

Warrior II pose

Warrior II allows you to open and strengthen your chest and shoulders to support your neck.

1. From standing, bring your left foot back with your toes facing out to the left at a slight angle.
2. Bring your right foot forward.
3. The inside of your left foot should be in line with your right foot.
4. Bring up your arms until they’re parallel to the floor, with your palms facing down.
5. Bend your right knee, being careful not to extend your knee further forward than your ankle.
6. Press into both feet as you extend up through your spine.
7. Look out past your right fingertips.
8. Remain in this pose for 30 seconds.
9. Then do the opposite side.

Extended triangle pose

Triangle pose helps to relieve pain and tension in your neck, shoulders, and upper back.

1. Jump, step, or walk your feet apart so that they’re wider than your hips.
2. Turn your right toes forward and your left toes out at an angle.
3. Bring your arms up so they’re parallel to the floor with your palms facing down.
4. Reach forward with your right arm as you hinge at your right hip.
5. From here, lower your right arm and lift your left arm up toward the ceiling.
6. Turn your gaze in any direction or you can do gentle neck rotations looking up and down.
7. Remain in this pose for 30 seconds.
8. Then do it on the other side.

Cat cow pose

Flexing and extending the neck allows for the release of tension.

1. Begin on all fours with your hands under your shoulders and your knees under your hips.
2. On an inhale, allow your belly to fill with air and lower toward the floor.
3. Look up at the ceiling as you let your head drop back slightly.
4. Keep your head here or lower your chin slightly.
5. On an exhale, turn to look over your right shoulder.
6. Hold your gaze here for a few moments and then return to center.
7. Exhale to look over your left shoulder.
8. Hold that position before returning to center.
9. From here, tuck your chin into your chest as you round your spine.
10. Hold this position, letting your head hang down.
11. Shake your head from side to side and forward and backward.
12. After these variations, continue the fluid motion of cat cow pose for at least 1 minute.

Thread the needle pose

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

1. Start on all fours with your wrists under your shoulders and your knees under your hips.
2. Lift your right hand and move it over to the left along the floor with your palm facing up.
3. Press your left hand into the floor for support as your rest your body on your right shoulder and look over to the left.
4. Remain in this position for 30 seconds.
5. Slowly release, sink back into Child’s Pose (see below) for a few breaths, and repeat on the other side.