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Yoga to ease neck and shoulder pain

    Table of Content
  1. Standing forward bend pose
  2. Extended triangle pose
  3. Cat cow pose
  4. Warrior II pose
  5. Thread the needle pose
  6. Cow face pose
  7. Half lord of the fishes pose
  8. Extended puppy pose
  9. Child’s pose

Neck pain is extremely common and may be caused by several factors. These include daily activities that involve repetitive forward movement patterns, poor posture, or the habit of holding your head in one position. It doesn’t take a lot to develop pain in this area of your body, and it’s easy for that pain to extend to your shoulders and back. Neck pain can lead to headaches and even injury. Practicing yoga is an excellent way to get rid of neck pain. At least one study found yoga to provide pain relief and functional improvements for people who did yoga for nine weeks. Through the practice, you can learn to release any tension you’re holding in your body. Yoga may be useful in treating even chronic neck pain.

1. Standing forward bend pose

Standing forward bend pose

  1. Come into a standing position with your feet under your hips.
  2. Lengthen your body as you fold your upper body forward, keeping a slight bend in your knees.
  3. Bring your hands to your legs, a block, or the floor.
  4. Tuck your chin in to your chest, and let your head and neck fully relax.
  5. You can gently shake your head from side to side, front to back, or make gentle circles. This helps to release tension in your neck and shoulders.
  6. Hold this position for at least 1 minute.
  7. Bring your arms and head up last as you roll your spine up to standing.

Repeat this pose as you are comfortable. Gradually work your way up to 30 seconds per repetition.

2. Extended triangle pose

Extended triangle pose

Triangle pose helps to relieve pain and tension in your neck, shoulders, and upper back.

  1. Jump, step, or walk your feet apart so that they’re wider than your hips.
  2. Turn your right toes forward and your left toes out at an angle.
  3. Bring your arms up so they’re parallel to the floor with your palms facing down.
  4. Reach forward with your right arm as you hinge at your right hip.
  5. From here, lower your right arm and lift your left arm up toward the ceiling.
  6. Turn your gaze in any direction or you can do gentle neck rotations looking up and down.
  7. Remain in this pose for 30 seconds.
  8. Then do it on the other side.

3. Cat cow pose

Cat cow pose

Flexing and extending the neck allows for the release of tension.

This pose helps lengthen your back muscles.

4. Warrior II pose

Warrior II pose

Warrior II allows you to open and strengthen your chest and shoulders to support your neck.

5. Thread the needle pose

Thread the needle pose

This pose helps to relieve tension in your neck, shoulders, and back.

6. Cow face pose

Cow face pose

Cow face pose helps to stretch and open your chest and shoulders.

7. Half lord of the fishes pose

Half lord of the fishes pose

This twist stretches the spine, shoulders, and hips

8. Sphinx pose

Sphinx pose

Sphinx pose strengthens your spine and stretches your shoulders.

9. Extended puppy pose

Extended puppy pose

This pose is great for relieving stress and stretching your back and shoulders.

9. Child’s pose

Child’s pose

Child’s pose can help to relieve neck pain as well as a headache.