10 Best Yoga Poses to Relieve Neck Pain

Neck discomfort or stiffness is something many of us deal with from time to time. It might happen after slouching at a desk for hours, looking down at your phone, or sleeping in an awkward position. However, when this pain lingers, it can affect your daily routine, making even simple tasks difficult. You may find yourself struggling to turn your head while driving, holding a phone to your ear, or even sleeping through the night without discomfort. 

This pain in the neck can stem from various factors like poor posture, muscle tension, stress, or injuries. What starts as mild stiffness can gradually lead to more persistent pain, headaches, and even discomfort that spreads to the shoulders or upper back.

Fortunately, yoga can help. Specific yoga stretches for the neck, when done consistently, can ease neck pain and prevent future discomfort. 

10 Yoga Stretches for Your Neck Pain 

These yoga poses are designed to relieve tension in your neck and upper back, while also strengthening the muscles that support good posture. Here’s how to practice each one and how it can benefit your neck.

Cat-Cow Pose

This pose helps improve flexibility in your spine, neck, and shoulders. The rhythmic motion between flexing and extending the spine releases tension in the neck and upper back, helping to ease pain.

How to do it:

• Start on all fours with your wrists aligned under your shoulders and knees under your hips.

• Inhale, arch your back, lifting your chest and tailbone toward the ceiling (this is Cow Pose).

• Exhale, round your spine, tucking your chin toward your chest and drawing your belly toward your spine (this is Cat Pose).

• Continue moving between these poses with each breath for 1-2 minutes.

Downward Facing Dog

This full-body stretch lengthens your spine, releases tension in the neck and shoulders, and improves blood circulation to these areas, helping to reduce stiffness.

How to do it:

• Begin on all fours, then lift your hips toward the ceiling, straightening your legs and arms to form an inverted V-shape.

• Keep your head relaxed between your arms and press your heels toward the ground.

• Hold for 30 seconds to 1 minute, breathing deeply.

Child’s Pose

Child’s Pose gently stretches the back of your neck and shoulders, providing a calming release for neck tension. It’s also a great pose for relaxation.

How to do it:

• Kneel on the floor and sit back on your heels.

• Fold forward, extending your arms in front of you and resting your forehead on the mat.

• Hold for 1-2 minutes, breathing deeply.

Supine Twist

Supine Twist is excellent for relieving neck tension while also promoting spinal mobility. This gentle twist helps release stress in the neck, providing relief from pain while encouraging relaxation.

How to do it:

• Lie flat on your back with your arms stretched out to the sides, palms facing up.

• Bend your right knee and gently guide it across your body to the left, letting it hover or rest on the floor.

• Slowly turn your head to the right to deepen the stretch in your neck, but only as far as feels comfortable.

• Hold this position for 1-2 minutes, breathing deeply, then switch sides.

Standing Forward Bend

This pose stretches your entire spine and neck, helping to release built-up tension and improve circulation, which can ease neck stiffness.

How to do it:

• Stand with your feet hip-width apart and hinge at your hips to fold forward.

• Let your head and arms hang toward the floor.

• Hold for 30 seconds to 1 minute, then slowly rise.

Locust Pose

Locust Pose strengthens the muscles along the spine, shoulders, and neck, providing relief from neck pain. By activating the upper body and improving posture, it helps release chronic tension that contributes to neck pain.

How to do it:

• Begin by lying face-down with your arms at your sides, and palms facing down.

• As you inhale, lift your chest, arms, and legs off the mat, keeping your gaze slightly forward to avoid straining the neck.

• Reach back with your arms, lifting through the chest and shoulders. Engage your core and legs for support.

• Hold for a few breaths, then gently release on an exhale.

Seated Forward Bend

This pose stretches the entire back of your body, including your neck and upper spine, helping to ease tension and improve flexibility.

How to do it:

• Sit with your legs extended in front of you.

• Inhale, lengthen your spine, then exhale and fold forward, reaching toward your feet.

• Hold for 30 seconds to 1 minute, breathing deeply.

Camel Pose

Camel Pose stretches the neck while strengthening the surrounding muscles. It helps correct poor posture and reduces neck pain.

How to do it:

• Kneel on the floor with your knees hip-width apart.

• Place your hands on your lower back and gently lean backward, lifting your chest and tilting your head back.

• Hold for 20-30 seconds, then slowly release.

Bridge Pose

Bridge Pose strengthens the muscles of your neck, back, and shoulders, improving posture and relieving tension that contributes to neck pain.

How to do it:

• Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

• Press into your feet to lift your hips toward the ceiling, rolling your shoulders underneath you.

• Hold for 30 seconds to 1 minute, then release.

Corpse Pose

Corpse Pose is especially effective for neck pain as it encourages the muscles to soften while promoting overall relaxation. This reduces the impact of stress-related neck pain.

How to do it:

• Lie flat on your back with your arms and legs comfortably spread out to the sides, palms facing up.

• Close your eyes and take slow, deep breaths, consciously letting go of any tension, especially in your neck, shoulders, and upper back.

• Focus on relaxing each part of your body, allowing your neck muscles to soften as you breathe.

• Stay in this pose for 5-10 minutes, or longer if needed, to fully experience the calming effects.

Incorporating these yoga stretches into your routine can make a real difference in managing and preventing neck pain, helping you feel more relaxed and pain-free.

How Does Yoga Help Relieve Neck Pain?

Practicing yoga consistently offers a gentle yet effective approach to managing neck pain. It helps ease discomfort, prevent recurrence, and address the root causes of pain. By focusing on stretching and strengthening the muscles around the neck and upper back, yoga releases built-up tension and corrects posture issues that often contribute to pain.

What makes yoga so effective is its emphasis on realigning the spine, which helps alleviate the strain that often leads to neck pain. Additionally, yoga increases body awareness, enabling you to notice and correct small posture habits—like slouching at your desk—that may contribute to discomfort.

Beyond physical relief, yoga’s ability to reduce stress plays a key role. Since stress often manifests in the neck and shoulders, yoga helps release stored tension through mindful breathing and relaxation techniques, keeping neck pain at bay.

Yoga Poses to Avoid with Neck Pain

While yoga can be incredibly beneficial for relieving neck pain, certain poses should only be done under expert guidance or avoided until you feel better. Here are a few poses to avoid when you're dealing with neck pain:

• Thread the Needle Pose: The twist in this pose, if overdone, can strain the neck. Pushing the head into the twist too far might worsen discomfort and eventually cause more pain.

• Fish Pose: The neck extension required in this pose can cause strain if the head isn't properly supported or if the stretch feels too intense. 

• Triangle Pose (Trikonasana): The upward neck twist involved in this pose can overstretch the neck.

Though these yoga poses are beginner-friendly, if done incorrectly, can lead to further discomfort and pain in the neck. The key is to choose poses that provide relief and strengthen the neck without adding unnecessary strain or modifying the poses to meet your needs. And if you're unsure where to start, book a free 1-on-1 session with a neck pain specialist on MyYogaTeacher or try this low-intensity group class for neck pain. 

1-on-1 Coaching for Neck Pain Relief

If you're struggling with neck pain, you should consider MyYogaTeacher's 1-on-1 coaching to get the right personalized attention and care you need for your neck. Our expert yoga instructors offer tailored poses to focus on getting you immediate pain relief and releasing any tension. Plus exercises to strengthen the right muscles and improve your posture to prevent future issues. With guidance from an experienced instructor, you’ll have the support you need to make real progress in managing and relieving neck pain.

Additional Tips to Prevent Neck Pain

Neck pain can often be prevented with simple adjustments in your daily routine. Here are a few tips that can help you keep discomfort at bay:

• Posture Correction: Pay attention to your posture throughout the day. Whether you're sitting, standing, or walking, make sure your head is aligned with your spine. Avoid slumping or craning your neck forward, as this can strain the muscles.

• Workplace Ergonomics: If you spend long hours working at a desk, set up your workstation to support your neck. Your computer screen should be at eye level, and your chair should provide good lumbar support to encourage a neutral spine position. Take frequent breaks to stretch and move around to prevent stiffness.

• Mind Your Sleep Position: Your pillow plays a crucial role in preventing neck pain. Make sure your pillow supports the natural curve of your neck and isn’t too high or low. Sleeping on your back or side is generally better for neck alignment than sleeping on your stomach.

• Stay Active and Stretch Regularly: Regular physical activity, including stretching, can help maintain neck mobility and prevent stiffness. Incorporating neck stretches into your daily routine, even for a few minutes, can make a big difference.

If you’re following these tips to prevent the pain but the problem persists, it could be more than just a simple strain. Personalized guidance can help address underlying issues and prevent your neck pain from becoming chronic. 

Frequently Asked Questions

Can I do yoga with a pinched nerve in the neck?

If you have a pinched nerve in your neck, be cautious and avoid any poses that could exacerbate the condition. Gentle stretches and restorative poses can help relieve pressure on the neck, but it’s best to consult with a qualified yoga instructor who can guide the poses safely and effectively. MyYogaTeacher’s personalized 1-on-1 sessions can help tailor movements to your specific needs and ensure you're practicing safely.

Is yoga effective for cervical pain?

Yes, yoga can be very effective in alleviating cervical pain. The gentle stretches and strengthening exercises in yoga can help improve neck mobility, relieve muscle tension, and correct posture imbalances that contribute to cervical pain. Consistent practice of yoga can significantly reduce symptoms and prevent future flare-ups.

Is it safe to do yoga when the neck hurts?

Yes, it’s safe to do yoga when your neck is hurting. But make sure you modify the poses to avoid any movements that could worsen the pain. For personalized guidance on safe and effective poses, try a 1-on-1 session with MyYogaTeacher, where your coach can ensure that you're doing the right movements for your needs.

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Yoga is a safe and effective way to alleviate neck pain and prevent its recurrence. Book your free 1-on-1 trial and experience the benefits first-hand!