Yoga Poses For Neck Pain

Yoga can be an excellent way to relieve neck pain and improve overall neck flexibility and strength. However, it's essential to approach these poses with caution and to avoid any movement that exacerbates your pain.

Double V Pose (Bhuja Swastikasana)
Double V Pose
Bhuja Swastikasana
Archer Pose
Archer Pose
Akarna Dhanurasana
Seated Mountain Pose
Seated Mountain Pose
Reclined Intense Back Stretch Pose (Supta Paschimottanasana)
Reclined Intense Back Stretch Pose
Supta Paschimottanasana
One Legged Dolphin Pose
One Legged Dolphin Pose
Eka Pada Makarasana
Revolved Table Top Pose One Hand Raised - YanvaYoga
Revolved Table Top Pose One Hand Raised
Parivrtta Bharmanasana Urdhva Eka Hasta
Thread The Needle Pose - YanvaYoga
Thread The Needle Pose
Urdhva Mukha Pasasana
Tiger Pose - YanvaYoga
Tiger Pose
Seated Yoga Seal Pose - YanvaYoga
Seated Yoga Seal Pose
Upavistha Yoga Mudra

How does yoga help with neck and shoulder pain?
Yoga can be beneficial for relieving neck and shoulder pain in several ways:

  • Stretching and Flexibility: Many yoga poses involve gentle stretching of the neck, shoulders, and upper back muscles. Regular practice can improve flexibility in these areas, reducing muscle tension and stiffness that contribute to pain.
  • Strengthens Supporting Muscles: Yoga postures engage not only the major muscle groups but also the smaller stabilizing muscles. Strengthening these supporting muscles can help improve posture and reduce strain on the neck and shoulder region.
  • Body Awareness: Yoga encourages body awareness and mindfulness during movement. This heightened awareness helps you identify and correct poor posture and alignment habits that may be contributing to your neck and shoulder pain.
  • Relieves Tension and Stress: Stress and tension often manifest in the neck and shoulders. Yoga incorporates breathing techniques and relaxation practices that can reduce stress and promote relaxation, which, in turn, can ease neck and shoulder pain.
  • Improves Circulation: Certain yoga poses, especially inversions and heart-opening poses, can enhance blood circulation to the neck and shoulders. Improved circulation can aid in reducing inflammation and promoting healing in the affected areas.
  • Enhances Posture: Poor posture can lead to neck and shoulder pain. Yoga encourages a focus on maintaining proper alignment during poses, which can help correct and improve overall posture over time.
  • Releases Trigger Points: Specific yoga poses and techniques can target trigger points or knots in the muscles, releasing tension and alleviating pain in the neck and shoulders.
  • Encourages Relaxation and Sleep: Certain yoga practices, such as restorative yoga, can promote relaxation and better sleep quality. Improved sleep can be beneficial for overall pain management, including neck and shoulder pain.

It’s essential to approach yoga for neck and shoulder pain mindfully and with the guidance of a qualified instructor, especially if you’re a beginner or have pre-existing injuries or conditions.

Remember that individual results may vary, and it’s important to listen to your body and make modifications as needed during your yoga practice.

Benefits and Contraindications


You can help improve flexibility and range of motion in the neck and shoulders, reducing stiffness and discomfort.

Regular yoga practice can strengthen the neck muscles and surrounding areas, providing better support for the neck and alleviating pain.

Yoga's emphasis on relaxation and stress reduction can help ease tension in the neck and shoulder region, leading to decreased pain levels.

Specific yoga poses target trigger points and knots in the neck muscles, providing relief from muscle tightness and soreness.


People with herniated discs or cervical spine issues should avoid certain yoga poses that involve significant neck flexion or extension.

Individuals with vertigo or balance disorders should be cautious with inversions or poses that require the head to be positioned below the heart.

Those experiencing severe or shooting pain in the neck area should avoid forceful or aggressive movements in yoga practice.

Frequently Asked Questions

Will yoga help with neck and shoulder pain?
Yes, yoga can be beneficial in relieving neck and shoulder pain for many individuals. Regular yoga practice can help improve flexibility, strengthen supporting muscles, and promote better posture, all of which can reduce tension and discomfort in the neck and shoulder region. Yoga also emphasizes relaxation and stress reduction, which can be particularly helpful for those whose pain is exacerbated by stress or tension.
Should I do yoga with neck pain?
If you are experiencing neck pain, it's essential to approach yoga with caution and make informed decisions based on the severity and cause of your pain. In general, mild and occasional neck discomfort may benefit from gentle yoga practices that focus on stretching and relaxation. However, if you have severe or persistent neck pain or any underlying medical condition, it's crucial to consult a healthcare professional before starting any yoga practice.

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