Have you ever experienced a problem with your neck? Maybe you feel that your neck cramps when you are in the car for too long, or your neck feels stiff when you are walking. You may have even had a sore neck that has turned into an ache that gets worse with time. There are many different causes of neck pain, including long-term injury, degenerative diseases, and even acute injury or degeneration. The good news is that this condition is easily treated by stretching the muscles in the neck.

Being a yoga practitioner definitely takes a toll on your body, but the biggest repercussion of the practice is often in the neck and upper back. Ironically, the very area your yoga practice is aimed at strengthening starts to weaken as you continue. To counteract this, you should keep doing basic neck stretches to relieve neck pain and stiffness.

This is a common problem, and there are many ways to treat it. Neck pain can be caused by injury, an overuse injury, or a trauma to the neck. Many of these causes can be prevented with the proper stretching, and you can get relief from any pain in the neck.

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Do you wake up with a stiff neck? Anyone who has been in this situation knows it is no fun. Unfortunately, discomfort can affect not only your body, but also your day and your mood.

There is nothing more annoying than not being able to move your neck properly during the day! But did you know that there are certain yoga exercises that can relieve neck pain?

What causes neck pain?

Neck pain can have many causes, some of which are:

  • Muscle load
  • Bad posture
  • Bad sleeping posture
  • Cervical spine injuries
  • Hernia
  • Meningitis
  • Osteoarthritis

Instead of keeping your body in a straight line when you read, work at a laptop or desk, or look at a smartphone, you sometimes move your head forward, putting pressure on your neck. And sometimes neck tension is the result of sleeping for hours in an unusual position. In all likelihood, your neck pain will subside within a few days, but if you continue to experience discomfort, it’s always a good idea to see your doctor.

Yoga poses to avoid for neck pain

Depending on your body and your background, certain yoga poses can cause tension in the neck when performed. For some, these are postures that exert direct pressure on the neck area, while for others they are postures that involve turning the head to the side.

In general, any posture that puts a strain on the neck should be avoided or adjusted. There are many adjustments that can be made to certain postures that stress the neck, and if you feel comfortable doing them, do them! If it’s Z. B. when you do the triangle pose, it hurts to look at your fingertips, lower your gaze to the mat.

Here are a few postures you should pay extra attention to if you suffer from neck pain:

  • Warrior 1: In this position, your eyes should be on your fingertips. For some yogis, this can be a strain on the neck, especially if they work with neck injuries. Don’t look up, look straight ahead and keep your neck straight.
  • Triangular position: As in Warrior Stance 1, in Triangle Stance you are asked to look at your fingertips. Don’t look up, look at your toes to avoid straining your neck.
  • Chin down: The chin-up pose is a fairly difficult yoga pose where you balance your body on your chin, arms and chest. It goes without saying that people with neck pain should be careful with this or avoid it altogether.
  • Shoulder rest : A common recommendation for the shoulder position is to not move your neck while in this position. Keep your eyes straight, the back of your head straight, and try not to move your head from side to side.
  • The camel pose: Instead of tilting your neck back and looking at the back of the room, keep your chest up and rest your arms on your lower back. Look up at the ceiling and rest your chin lightly on your chest. This gives you more grip and allows you to practice a safer camel pose.
  • Reclining position: Like the camel pose, the bow pose is a bending of the back that is usually taught by forcing the gaze to the ceiling. Don’t look up, look ahead and keep your chin straight. Relax your shoulders and focus on the strength of your legs to lean deeper into your spine.
  • Pear Tree: If you practice well, you shouldn’t feel much weight on your head during this inversion. But even if there is no weight on your head, doing headstands without proper training or alignment can be dangerous if you suffer from neck pain or injury. Make sure you practice with an experienced instructor and take your time to master this pose.

Yoga postures for relief of neck pain

Doing yoga for a few minutes a day can relieve neck pain. Try these yoga poses to relieve tension in your neck and shoulders.

Ragdoll is forward

This pose is worth practicing if you have a lot of tension in your upper body, shoulders and neck. The key is to let everything be heavy and completely relaxed and keep the knees bent to feel relaxation in the upper body.


  • Start with the mountain pose, feet hip-width apart, toes pointing straight ahead.
  • Bend through your knees and lower slowly, keeping your core active as you lower.
  • Touch the floor with your fingertips or grasp opposite elbows and gently rock from side to side to relax the spine.
  • Move your head from side to side to relieve the tension in your neck.
  • Keeping your knees bent, place your belly on your hips and your chest on your knees.
  • Take five breaths here and let your entire upper body relax.


Cervical rolls

A good exercise for a yoga class. Neck twists help release tension in the shoulders and neck. Move slowly and take time to feel each part of your neck as you roll back and forth.

Practice neck rolls:

  • Start with a comfortable sitting position.
  • Gently lower your right ear to your right shoulder.
  • Slowly turn the neck clockwise and close your eyes if you wish.
  • Repeat 3 times and do the same on the left side, rolling counterclockwise.

Neck strain

This stretch can be quite intense, so take your time and breathe deeply. Do this for as long as your body wants and keep your shoulders relaxed during the stretch.

Practice neck stretching:

  • Start with a comfortable fit.
  • Bring your right ear to your right shoulder. Don’t be afraid to put your ear to your shoulder – make sure you’re comfortable and relaxed.
  • Place your right hand over your right ear to gently stretch the left side of your neck.
  • You can press a little deeper with your hand if it is comfortable for your body.
  • Take five deep breaths.
  • Repeat the procedure on the left side.

Puppy breeding

This pose stretches your arms, shoulders, back and neck and feels great! Stay in this position for as long as your body wants, making sure to take slow, deep breaths. You can even close your eyes and feel yourself getting deeper with each breath.

Practice the puppy stance:

  • Start on all fours with your hands under your shoulders and your knees aligned with your hips.
  • Keep your hips in the starting position as you bring your hands to the mat.
  • Lower your forehead onto the mat and extend your arms forward as if you were in the downward facing dog position.
  • Spread your fingers, palms flat on the floor and elbows off the mat. Y
  • Relax your shoulders and imagine your heart sinking into the carpet.
  • Keep your hips above your knees and hold them for at least 5 breaths.


thread and needle

Shoulder and neck pain often go hand in hand, so it is important to relieve tension in the shoulders. Threading a needle is a great shoulder and neck stretching exercise that can be very relaxing. Stay on each side for at least 5 deep breaths.

To practice threading the needle:

  • Lie on all fours with your hips under your knees and your hands on your shoulders.
  • Raise your right hand to the sky as you inhale, and bring your right hand under your left shoulder as you exhale.
  • If your right shoulder doesn’t touch the ground, you can put a blanket or block under it.
  • Extend your right arm out to the left and place your right cheek or ear on the mat.
  • Place the palm of your left hand on the mat for support.
  • Hold this position for five breaths and repeat on the left side.

Eagle Arms

While it may not seem ideal for the neck, eagle arms are great for the shoulders and relax the neck and shoulder girdle. You can modify this position by extending your hand to the opposite shoulders instead of crossing your fingers.

Train with the eagle cannon:

  • You can do this pose sitting or standing.
  • As you inhale, lift your hands up and touch your palms.
  • Bring your right hand under your left and cross your elbows once and your wrists a second time.
  • If possible, interlace your fingers or press your palms together.
  • Relax the shoulder and lift the elbows.
  • Move your elbows away from your body to feel the stretch.
  • Hold the position for 5 deep breaths and repeat on the left side.


Spine rotation in sitting position

That twist comes from the spine, not the neck. However, it can provide pleasant relief from upper body and neck area tension. Make sure you feel the rotation of the spine and don’t just turn your head to the right or left. Practice this position sitting on the floor or in a chair if you find it more comfortable.

Practice rotating the spine in a seated position:

  • Start with your legs crossed, sitting on your knees or in a chair.
  • Keep your spine straight and your shoulders relaxed.
  • Raise your right arm as you inhale and turn your body to the left as you exhale.
  • Put your left hand behind your back and count it as the second spine.
  • Put your right hand on your left knee.
  • Gently turn your head and lift your chin to your left shoulder. Move slowly.
  • Hold this position for 5 deep breaths and repeat on the other side.

Supported fish farming

Although the unsupported version of the fish pose can cause tension in the neck, practicing it with an adjustment will be a great stretch for your neck. This option allows you to stretch and relax your neck with the support of a block or yoga pillow.

Practice the fish pose with support:

  • Start by placing a block on the mat at the lowest height where your bra line would be if you were lying in savasana. You can also use a support or a cushion.
  • Carefully lay the body down and adjust the body or block so that the block or pillow is directly under the chest.
  • Lower your head onto the mat and keep your chest up by leaning on the block.
  • If you need extra support for your head, you can put another block, blanket or pillow under your head.
  • Hold the pose for 8 breaths or more if you like.

What else can I do to relieve my neck pain?

Besides practicing yoga poses to relieve neck pain, there are a few other things you can do to relieve stiffness and tension in your neck. It is important to be careful and pay attention to your neck when you move, as the neck area is very sensitive. Sometimes rest and recovery is the best medicine, so listen to your body and give yourself what you need. Here are some exercises you can do to relieve neck pain:

  • Gently knead the neck: The key word here is caution. Try to avoid a strong neck stretch, move very gently and smoothly. You can start by bringing your right ear to your shoulder, pausing for a few breaths, and then repeating on the left side. Gently turn the neck counterclockwise and clockwise a few times. Move wisely.
  • Use ice and heat: Use an ice pack or neck warmer to relieve pain and relax the neck. It is usually helpful to apply ice for the first day or so, and then heat for the next few days.
  • Give your body a break: Take a fitness break and give your body time to rest and recover. Let your muscles relax and enjoy a day or two of rest.
  • Try not to waste your time: Poor posture can make neck pain worse, so be careful how you hold yourself. If you sit at a desk all day, find a comfortable chair and back and take breaks to stretch.
  • Massage: A light self-massage can do you good, but again, be gentle and careful. You can use essential oils or tiger balm to slowly massage the neck to relieve tension and cramping.
  • Take a break from the computer and other gadgets: Staring at your phone or computer all day can cause tension in your neck and shoulders. Take a break from gadgets and computers if you can, or reduce the time you spend with them.

How to avoid neck pain

Do you want to avoid neck pain completely? There are many healthy habits you can add to your routine to prevent neck pain. These small daily changes will help you get rid of annoying neck pain:

  • Check your pillows: Too many pillows? Not enough support? You spend much of the day in bed, so it’s important that your body and neck are well supported and that you have healthy pillows. Look for special pillows that support your neck and cervical spine.
  • Pay attention to your sleeping position: Try to avoid sleeping on your stomach, as this will bend your back and turn your neck to the side. In the ideal sleeping position, the neck does not have to be turned to one side, so it is best to sleep on your back or side.
  • Use a headset: Do not tilt your head, squeeze the phone between your head and shoulder, or use a Bluetooth headset or regular headphones when talking on the phone. This function is particularly useful if you often have to make long calls.
  • Watch your posture: Watch your posture when working, sitting or walking. Make sure your spine is straight, your shoulders are relaxed and your chest is up.
  • Use bags that are comfortable for your neck: Try using a backpack instead of a shoulder bag. We tend to carry our bags on one side. Your body tries to compensate by creating tension in your neck.
  • Adjust the height of your electronic devices: If you spend a lot of time on a computer, laptop or tablet, try to place the screen at eye level to avoid neck strain. At the same time, try not to spend too much time on your gadgets as this can cause pain and tension in your neck.

Related topics

Does yoga relieve muscle tension? Yes, one of the benefits of yoga is that it helps you relax, stretch your muscles and relieve stress and tension. Stress is a factor that can lead to muscle tension. Doing yoga will help you relax your muscles.

Is yoga good for neck pain? Yoga can help relieve the pain, and you can do a series of exercises to relieve the pain and stiffness in your neck. Search online for specific classes or ask your yoga teacher about poses that can help with neck problems.

Can yoga help with headaches? Headaches are usually associated with tension and stress, and yoga is known to help combat these. Choose positions that promote circulation, such as B. Standing on the shoulders, feet on the wall and forward bends. Remember to breathe deeply to bring more oxygen to your brain.

Marielle is a writer and yoga teacher in New York City. She has been teaching for ten years and has studied ancient customs all her life.Stretching the neck is a popular way to help relieve some of the tension that can build up in the neck from time to time. While it may not be good for the neck to hold your head up for very long, it can be helpful to stretch the neck from time to time.. Read more about yoga for neck pain and headaches and let us know what you think.

Frequently Asked Questions

How do you get rid of a stiff neck in 10 seconds?

A stiff neck is a common symptom of a muscle spasm. To relieve the pain, try massaging the muscles in your neck and shoulders.

How do you loosen tight neck muscles?

To loosen tight neck muscles, you can do a few things. You can stretch your neck by holding it in one hand and gently pulling on the other side of your head with the opposite hand. You can also try to relax your neck by taking deep breaths and focusing on relaxing each muscle in your body.

Should I do yoga if my neck hurts?

If you have a neck injury, it is best to avoid any activity that could aggravate the injury.

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