Yoga for TMJ: Gentle Face Yoga Poses for Jaw Pain Relief

If you’ve ever felt a dull ache in your jaw, heard a clicking sound while chewing, or woken up with facial tension you can’t quite explain, you’re not alone. Research suggests that temporomandibular joint (TMJ) disorders affect up to 15% of adults, and they’re especially common in women between 25 and 55. 

While traditional treatments focus on night guards, pain medications, or physical therapy, yoga for TMJ offers a gentler, more holistic approach towards easing tension. When it comes to TMJ, yoga is an emerging, science-backed approach that goes beyond just exercises. It integrates gentle poses, targeted face yoga, and calming breathing techniques to address the root causes of TMJ pain: stress, poor posture, and chronic muscle tension.

Whether you're looking to reduce jaw tightness, complement your current treatment, or simply explore a more natural path to healing, this guide offers a complete yoga-based solution. 

[inline-CTA-1]

What is TMJ and How Can Yoga Help?

TMJ stands for the temporomandibular joint, the hinge that connects your jaw to your skull, just in front of each ear. It allows you to chew, talk, yawn, and express emotion. 

When this small joint becomes inflamed, misaligned, or strained, or when surrounding muscles become tight or overused, it can lead to a range of symptoms:

• Jaw pain or stiffness
• Clicking, popping, or locking
• Headaches, ear pain, or facial tension
• Limited jaw movement

These symptoms fall under the umbrella of TMJ disorders (TMD), and the pain is often connected to:

1. Chronic muscle tension in the neck, shoulders, and upper back
2. Stress-related behaviors like clenching or grinding teeth
3. Poor posture, especially from prolonged screen time or forward head alignment

This creates a pain-tension-stress cycle: the more stress and tension you carry, the more the jaw tightens, and the harder it becomes to relax.

How Does Yoga Help with TMJ Pain?

Yoga offers a gentle, holistic approach that addresses not just the symptoms, but the underlying causes of TMJ dysfunction:

• Releases muscular tension in the neck, shoulders, and face
• Improves posture, especially spinal and cervical alignment
• Activates the parasympathetic nervous system, reducing stress and nervous system overactivation
• Builds body awareness, helping you catch and correct unconscious clenching

Scientific research supports yoga’s effectiveness for similar conditions:

• Studies show that yoga helps reduce chronic pain in the neck, back, and shoulders—areas that directly impact jaw function.
• Research also shows that over 50% of TMJ sufferers experience relief through conservative, non-invasive treatments like breathing techniques, stress management, and postural correction.

Traditional Yoga Poses for TMJ Relief

When it comes to TMJ pain, these six yoga poses target the neck, shoulders, upper back, and posture, which are often the hidden culprits behind jaw tension.

1. Seated Side Stretch
2. Thread The Needle 
3. Gentle Backbend 
4. Child’s Pose
5. Hero’s Pose 
6. Legs Up The Wall Pose

1. Side Stretch (Neck Release)

This pose releases neck tension that pulls on the jaw joint.

1. Sit or stand tall with your spine aligned.
2. Drop your right ear toward your right shoulder.
3. Gently extend the left arm down or out to intensify the stretch.
4. Hold for 5–8 breaths, then switch sides.

Modification: Sit on a cushion for better posture support.

2. Thread the Needle (Shoulder & Upper Back Release)

This pose encourages upper spinal mobility and releases shoulder-jaw tension patterns.

1. Begin in tabletop (hands and knees).
2. Slide your right arm under your left, palm facing up, and lower your right shoulder and cheek to the mat.
3. Stay for 5–10 breaths. 
4. Repeat on the other side.

Modification: Place a folded blanket under your head for extra support.

3. Gentle Backbend (Supported Heart Opener)

This pose counteracts slouched posture and opens the chest, reducing forward head carriage that strains the jaw.

1. Lie back over a bolster or rolled blanket placed under the shoulder blades.
2. Extend arms out to the sides, palms facing up.
3. Let your chest gently expand as you breathe.

Modification: Keep the knees bent or place a block under the head for support.

4. Child’s Pose (Balasana)

Child’s Pose encourages jaw relaxation through deep rest and gentle compression of the face into the mat.

1. Kneel on the mat, bring your big toes to touch, and sit back on your heels.
2. Fold forward, forehead resting on the mat or block, arms extended forward or alongside your body.
3. Stay for 5–10 slow breaths.

Modification: Place a pillow under your torso if your hips are tight.

5. Hero’s Pose + Body Scan (Virasana)

This pose builds body awareness and helps identify unconscious tension.

1. Sit on your heels or a block between your feet in Hero’s Pose.
2. Close your eyes and do a slow mental scan from the crown of your head to your jaw, shoulders, and chest.
3. Breathe deeply and release any tension as you notice it.

Modification: Sit on a cushion to ease knee strain.

6. Legs-Up-the-Wall (Viparita Karani)

This pose resets the nervous system and promotes full-body relaxation.

1. Sit sideways next to a wall. 
2. Swing your legs up as you lie back, so your hips are close to the wall.
3. Let your arms rest by your sides, palms up. Close your eyes.
4. Stay for 5–10 minutes.

Modification: Place a folded blanket under your hips if needed.

Face Yoga Techniques for TMJ

Face yoga zeroes in on the muscles directly around the jaw, mouth, and cheeks. TMJ pain often stems from overuse of these tiny muscles—especially through clenching, grinding, or stress holding patterns.

Practicing these facial exercises gently and consistently can improve circulation, relax the jawline, and retrain how your face holds tension:

1. Jaw Resistance Exercise
2. Jaw Massage 
3. Chin Tuck Exercise
4. Tongue to Roof Positioning

1. Jaw Resistance Exercise

Strengthens and balances jaw movement while preventing overextension or hypermobility.

1. Place your thumbs under your chin.
2. Slowly open your mouth while applying light resistance upward with your thumbs.
3. Hold for 3–5 seconds, then slowly close.
4. Repeat 5–6 times.

2. Jaw Massage (Circular Motions)

Releases tight fascia and stimulates lymphatic drainage to reduce inflammation.

1. Use your fingertips to gently massage the jaw muscles in small circles.
2. Start just in front of your ears and move toward your chin.
3. Continue for 1–2 minutes.

3. Chin Tuck Exercise

Corrects forward head posture, a key contributor to jaw strain.

1. Sit or stand tall with a neutral spine.
2. Gently tuck your chin inward without looking down—like making a double chin.
3. Hold for 5 seconds, then release.
4. Repeat 8–10 times.

4. Tongue-to-Roof Positioning

Encourages neutral jaw alignment and prevents unconscious clenching.

1. Rest the tip of your tongue gently against the roof of your mouth, just behind your front teeth.
2. Keep your mouth closed and breathe through your nose.

Did you know: Face Yoga can also help reduce double chin. Read our detailed guide here!

[inline-CTA-2]

Breathing Techniques (Pranayama) for TMJ Relief

TMJ is heavily influenced by stress, anxiety, and nervous system imbalance. Practicing pranayama (yogic breathing techniques) can help you shift from a state of tension to calm, both physically and mentally.

These three breathing exercises are gentle, beginner-friendly, and deeply effective for reducing jaw tightness by calming the autonomic nervous system and lowering the stress response:

1. Three-Part Breath 
2. Alternate Nostril Breathing 
3. Ocean’s Breath

1. Three-Part Breath (Dirga Pranayama)

Expands breath capacity, calms the mind, and melts away tension across the jaw and face.

1. Sit comfortably or lie on your back.
2. Inhale slowly, filling your belly → ribcage → upper chest.
3. Exhale slowly in reverse: chest → ribs → belly.
4. Continue for 5–8 rounds.

2. Alternate Nostril Breathing (Nadi Shodhana)

Balances the nervous system, eases anxiety-driven clenching, and improves mental clarity.

1. Sit in a comfortable position.
2. Use your right thumb to close your right nostril, inhale through the left.
3. Close the left nostril with your ring finger, exhale through the right.
4. Inhale through the right, switch, exhale through the left.
   
5. Repeat for 1–2 minutes.

Learn more about Alternate Nostril Breathing in this guide!

3. Ujjayi Breath (Ocean Breath)

Soothes the vagus nerve and signals the body to shift into a state of rest and repair.

• Inhale through your nose slowly.
• Slightly constrict the back of your throat and exhale through the nose with a soft “ha” sound.
• Keep your breath smooth and rhythmic for 1–2 minutes.

These breathing practices can be integrated into your daily routine or used right before yoga or face yoga for TMJ exercises to enhance their calming effect.

Curious about yoga breathing techniques? Learn more here!

Creating Your TMJ Yoga Routine

Relief from TMJ pain doesn’t come from doing one perfect stretch—it comes from building a simple, sustainable routine that gently retrains your body and nervous system over time.

Here’s how to create a routine that supports healing without overwhelming you.

Safety Considerations & When to See a Professional

Yoga is a gentle and low-risk practice, but when dealing with something as complex as TMJ, it's important to listen to your body. 

Safety Guidelines

Tips to practice safely:

• Start slow. Don’t force jaw movements or stretches. 
• Avoid over-opening the mouth, especially during jaw resistance exercises. 
• Use props (like bolsters or cushions) for support in poses that challenge your posture or flexibility. 
• Stop if pain increases—especially sharp, sudden, or radiating pain.

Seek Professional Help 

If you experience:

• Worsening pain, or pain spreading to the ears, eyes, or neck
• Limited jaw movement or frequent locking/clicking
• Headaches, tinnitus, or dizziness linked to jaw tension

Consult:

• A TMJ-focused dentist
• A craniofacial physical therapist
• A certified yoga therapist with TMJ experience

Want expert guidance? MyYogaTeacher offers personalized sessions with experienced Indian yoga instructors who can tailor a TMJ routine just for you.