6 Best Yoga For Neck Pain Relief

6 Best Yoga For Neck Pain Relief

Neck pain is extremely common and may be caused by several factors. These include daily activities that involve repetitive forward movement patterns, poor posture (importance of good posture), or the habit of holding your head in one position. Sometimes shoulder pains can extend to the neck causing neck. check out some yoga for shoulders. Let’s get into yoga for neck pain.

best yoga for neck pain relief

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

yoga poses for neck pain

Greeva Sanchalana (Neck roll):

The regular practice of the above asana will release stress and stiffness from the neck and the cervical part of the spine. This yoga for neck pain makes the muscles around the neck strong and flexible.

Greeva Sanchalana Steps:

  1. Stand with the feet together or hip-distance apart. Ground the feet.
  2. Tuck the tail bone down towards the earth and the pelvis in towards the body, creating an extension through the spine, keeping the natural curvature of the spine.
  3. Roll the shoulders up towards the ears and drop them down towards the hips. Focus on the breath.
  4. Inhale; drop the neck back, stretching the entire front of the neck.
  5. Exhale; drop the chin down towards the chest, stretching the back of the neck.
  6. Repeat this movement eight times; return the neck to its neutral position.
  7. Inhale; drop the neck towards the right shoulder. Exhale; lift the neck and drop it to the left shoulder.
  8. Repeat this eight times; bring the neck to its neutral position.
  9. Exhale; drop the neck down towards the chest and rotate the neck gently to the right and back.
  10. Inhale; drop the neck to the left and down towards the chest and back.
  11. Do this five times; return the neck to its neutral position.

Padahastasana (Forward Bend):

The Padahastasana, forward bend pose, releases tension from the torso and improves blood circulation in the whole body.

Padahastasana Steps:

  1. Stand with your legs hip-distance apart and both hands on your waist.
  2. Inhale; elongate the spine and exhale as you bend forward from hips.
  3. Inhale; extend the spine little more if you can.
  4. Exhale; open the palms and touch the ground beside the foot. (Bend the knees a little to make yourself comfortable)
  5. Or open the palms towards the ceiling and turn the fingers towards the toes and slide under the foot up to just below the wrist.
  6. Inhale; lengthen the spine and exhale; press the toes on the palms, coming more forward.
  7. Stay in this pose for 5-8 breaths.

Release the pose with inhalation, lifting the head up and release the palms and exhale lift the torso up slowly and place the palms on the waist.

Bhujangasana (Cobra Pose): 

This is great for the upper body and lower-spine strength and flexibility. Bhujangasana improves blood circulation around the spinal vertebrae.

It stretches muscles in the shoulders, chest, and abdominal region. Bhujangasana decreases the stiffness of the lower back, strengthens the arms and shoulders, increases flexibility, elevates mood, firms, and tones the gluteal muscles, and relieves stress and fatigue. It also opens the chest and helps clear the passages of the heart and lungs and strengthens the spine.


Bhujangasana Steps:

  1. Lie down on your belly with legs hip-distance apart.
  2. Place your palms a little ahead of your shoulders with elbows on the floor.
  3. Inhale; internally rotating the thighs in, press the legs down on the floor. See that the toes pressing down with ankles are lifted up.
  4. Tuck the tailbone down by drawing the pelvis in towards the body.
  5. Exhale; press the palms to the floor and lift the torso up lengthening it. You’ll see you are squeezing the thighs but make sure you relax the hips muscles.
  6. Then open the chest wide, with shoulders rolled back down towards hips and away from ears.

Hold this pose for five to ten breaths and then release the pose and rest.

Ardha Mastyendrasana:

This yoga for neck pain stretches your hips, shoulders, and neck. Regular practice, strengthens your spine, digestive system, and urinary system.

yoga for neck pain

Ardha Mastyendrasana Steps:

  1. Sit comfortably erect with your legs stretched out.
  2. Now, bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
  3. Then, place the right leg next to the left knee by taking it over the knee.
  4. Twist your torso, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is comfortably erect.
  5. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
  6. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
  7. Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
  8. Repeat the steps on the other side, and then exhale and come back to the front.

Marjariasana (Cat stretch):

Stretches your spine relaxing the shoulder and neck muscles. This yoga pose relaxes the mind and improves blood circulation.

Marjariasana Steps:

yoga for neck pain- cat stretch
  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Look straight ahead.
  2. Inhale; raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks and feel a slight tingle. Take deep breaths.
  3. Exhale; drop your chin to your chest and arch your back up as much as you can and relax the buttocks. Take deep breaths.
  4. Then come back to the table position. Do 2 and 3 alternately for a few minutes.


Gives a good twist to your spine and relaxes the muscles around your shoulders and neck.

Also, it massages the digestive and reproductive organs. This pose also helps to loosen the muscles around the spine, lower blood pressure, and soothe the nervous system.

yoga for neck pain

Bharadvajasana Steps:

  1. Sit on the floor with your knees bent and your feet on the floor. Place your hands behind you and sit up tall.
  2. Slowly let your knees fall to the left so that the right thigh is on top of the left foot.
  3. Place your right hand on the floor behind you and take an inhale to reach your left hand up.
  4. Exhale, to twist to the right, placing your left hand outside of your right thigh. Hold for 8 breaths, then switch sides.

Can I do yoga with a strained neck?

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.

Can I massage a stiff neck?

Massaging can help reduce the tension in your muscles that may be making your neck stiff. There are massages you can do by yourself. However, we recommend asking a partner to massage your neck or visiting a professional for help.

Is surya namaskar good for neck pain?

If you’re dealing with a frozen shoulder or tightness in the neck region, consider trying yoga for shoulder pain. Warm-up with Surya Namaskar(Sun Salutations): This sequence of asanas and movements warms up the body, gets the blood circulating, and tones up the arms, shoulder, neck, and spine.

Do Headstands strengthen your neck?

Headstand can be extremely empowering and freeing on an emotional level, and beyond that, it is a platform to build more strength and stability for the neck. 

Elevation of the scapula is the main action in relieving neck pressure because when executed with enough strength, the head will lift off of the ground.

How should I sleep with neck pain?

If you’re dealing with neck discomfort, the best positions for sleep are on your back or side. These are both less stressful on your spine than sleeping on your stomach.

Can downward dog hurt your neck?

The downward-facing dog relieves shoulder and neck pain by opening the spaces in the cervical vertebrae and stretching overtight muscles that contribute to poor posture and might eventually cause discomfort.

Does yoga help with neck pain?

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.

Which yoga is best for neck and shoulder pain?

10 Yoga Poses to Help Relieve Shoulder and Neck Pain

  • Ear to Shoulder/Neck Rolls.
  • Seated Forward Bend. 
  • Cross Body Shoulder Stretch.
  • Warrior II Pose.
  • Two-Footed Pose.
  • Cat/Cow Stretch.
  • Standing Forward Bend Pose. 
  • Hand Clasp Behind Back.

How do I relieve neck pain in 5 minutes?

Which yoga is not good for neck pain?

Use caution when doing any pose in aerial yoga that puts pressure on your neck and shoulders. This type of yoga requires a lot of strength, and it’s easy to hurt your neck in poses such as shoulder stand, backbends, and inversions. Poses where you drop your head down or back could also be risky.

What exercises can I do to relieve neck pain?

Forward and Backward Tilt:

Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back.

Repeat the set several times.

How do you loosen tight neck muscles?

Is surya namaskar good for neck pain?

If you’re dealing with a frozen shoulder or tightness in the neck region, consider trying yoga for shoulder pain. Warm-up with Surya Namaskar(Sun Salutations): This sequence of asanas and movements warms up the body, gets the blood circulating, and tones up the arms, shoulder, neck, and spine.

How do you strengthen your neck for yoga?

How should I sleep with neck pain?

The best sleeping positions for the neck are on your back or your side. The back, in particular, is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.

What is a natural remedy for neck pain?

Neck pain treatment and remedies

  • Apply heat or ice.
  • Take over-the-counter (OTC) pain relievers.
  • Stretch but avoid sudden movements.
  • See a physical therapist (PT)
  • Consider chiropractic care.
  • Book a massage.
  • Try acupuncture.
  • Limit physical activity that bothers your neck.

Should I stretch a sore neck?

Whether neck stretches are done before or after neck strengthening exercises may not have a big effect. In general, it is good to do both stretching and strengthening exercises, so long as they do not increase pain.

Are Headstands good for your neck?

Your body weight is supported by the upper body, not your head and neck, which is why, when done correctly, a headstand is not going to hurt your neck.

Do Headstands strengthen your neck?

Headstands strengthen your shoulders, arms and core: This keeps the pressure off your head and neck, strengthening your core and allowing you to hold your legs up and balance.

Which yoga is best for spondylitis?

Yoga poses for ankylosing spondylitis

  • Child’s pose. The child’s pose stretches your lower back and hips.
  • Bridge pose. The bridge pose stretches the spine, neck and chest.
  • Downward facing dog. Downward facing dog stretches your back and promotes flexibility.
  • Cobra pose.
  • Locust pose.
  • Mountain pose.
  • Cat pose.
  • Cow pose.

Leave a Comment