neck pain

We see many people doing yoga and exercising whenever we visit the park. You may wonder why they would do that. Fortunately, yoga offers many new solutions to modern physiological problems. Pain is usually felt as a blocking posture that impedes movement in the neck or as chronic pain that disrupts daily Life. Other causes of neck and shoulder problems are excessive stretching and sports injuries. The soft tissues of the affected neck and shoulder require slight extension and strengthening to neutralize the pain. Yoga for neck and shoulder pain strengthens muscles and restores movement and stress. If you want to relieve neck pain, you should practice some targeted stretches.

Yoga for Neck Pain: A Safe Guide To Living A Pain-free Life

Benefits Of Yoga For Neck Pain

Yoga offers many benefits for physical as well as mental health. It is also said to help relieve neck and shoulder pain. Some of its main advantages are:

  • Yoga poses are slow, unlike other strenuous exercises that can be restless.
  • The poses are easy, and there is no age limit.
  • Yoga is a safe and effective method; no injuries have been reported from performing these poses. Back and neck treatments and medications are usually expensive and can have side effects. In contrast, practicing yoga poses is economical.

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Impactful Yoga Poses To Relieve Your Neck Pain

Pose #1 Cat-Cow Pose

  • Cat-cow Pose is a gentle up-and-down pose that provides flexibility to the entire spine.
  • Stretch and stretch your back and neck.
  • Kneel on your hands, and knees in a neutral position.
  • Place your hands under your shoulders and your knees under your hips.
  • Look straight ahead, inhale and slowly straighten your spine while looking up and forward.
  • Keep your chest up, gently arch your back and neck, and drop your shoulders.
  • Then reverse the movement and slide into cat pose.
  • As you exhale, gently arch and round your back as you draw your chin toward your chest.

Pose #2 Neck Rolls

It can be a powerful release, but do it slowly, paying attention to how it feels in the back of your neck.

  • Take a deep breath and pull your chin toward your chest as you exhale.
  • Slowly bring your right ear closer to your right shoulder as you inhale.
  • Exhale and return to the center, inhaling your left ear toward your left shoulder.
  • Repeat at least three times on each side.

Some people comfortably rotate their necks in a full circle, inhaling as they roll their heads back and exhaling as they roll their heads forward from their chin to their chest. Turning your head back can cause painful compression of your cervical spine.

Pose #3 Simple Side Neck Stretch

  • Sit on the floor with your legs crossed and your arms at your sides.
  • As you inhale, raise your right arm overhead.
  • Exhale, place your right hand over your head and place your fingertips on your left ear.
  • Use the weight of your hand to gently stretch the left side of your neck and bring your right ear closer to your right shoulder.
  • Extend your left fingertips to the left if you want to stretch more.
  • Here take at least ten easy breaths, then inhales and release gently. Repeat on the other side.

Pose #4 Half Spinal Torsion

This seated twist pose provides flexibility throughout the spine. Internally massages the abdominal organs and promotes flexibility in the neck.

  • Bend your left leg, bring it over your right knee and place it on the floor on your left side.
  • Place your right heel near your left buttock.
  • Place your right hand on top of your left foot and grab your left big toe.
  • If you can’t hold your toes, grab your ankles instead, or lift your toes while keeping your heels on the floor.
  • As you inhale, rotate your torso as much as possible, keeping your spine upright, and rotate your neck to look over your left shoulder.
  • Wrap your left hand around your waist, palm facing out. Press and hold a little at first. Repeat on the other side.

Pose #5 Feet against the wall

  • This relaxing pose calms the nervous system and mind, relieves stress on the spine and neck, and increases blood circulation.
  • Lie down next to an open wall, bring your knees to your chest, and place your body on your yoga mat.
  • Exhale and swing your leg toward the wall. Make sure there is enough distance from the wall.
  • Keep your legs straight and strong, and sink your shoulders and back into the floor.
  • Extend your arms to your sides, palms up, and pull your head and neck away from your shoulders.

Pose #6 Ear-to-shoulder pose

This simple pose can be done anywhere. It allows lateral neck movement and can be done standing or sitting as long as the spine is straight.

  • Inhale deeply, exhale, and bring your right ear to your right shoulder.
  • Keep your head parallel to your shoulders.
  • Inhale, pull your head back, and repeat the movement on the other side as you exhale.
  • Place your right hand next to your head to deepen the stretch.


Trying yoga for neck pain can be very beneficial. That means you can feel the pain go away. If the pain is severe, it’s wise to see a doctor. A free consultation is also available! Like Highland patients receiving GTS physical therapy, you need to find a trustworthy clinic in your area. Live a healthy, pain-free life.