Yoga For Neck Pain: 5 Gentle Poses for Relief

Yoga For Neck Pain: 5 Gentle Poses for Relief

In today's world, where most of us lead a sedentary lifestyle and spend long hours in front of electronic devices, neck pain has become a common ailment. Poor posture is one of the leading causes of neck tension and pain. Fortunately, yoga, an ancient practice that promotes overall wellness, can help alleviate neck pain effectively and gently. This blog post explores five yoga poses specifically targeting the neck area to provide relief and improve flexibility. These 5 minute meditations are easy to perform and can help you feel better quickly.

Causes Of Neck Pain

Neck pain can be caused by disorders or abnormalities in the tissues in the neck, including:

Neck Muscles Tighten

Bending over, looking down for too long, frequently gritting your teeth, or reading in bed can cause neck muscles to become tense. Over time, this condition will cause neck pain.

Damage To The Neck Joints

In general, osteoarthritis causes damage to the neck joints or cervical spondylosis. This condition can cause cartilage thinning and calcification of the cervical spine, which can interfere with the movement of the neck joints and cause pain.

Pinched Nerve

Neck pain caused by a pinched nerve is known as cervical radiculopathy. The protrusion of the cushion between the vertebrae causes this condition.

Wrong Position While Sleeping

  • Sometimes, you feel pain and stiffness in your neck when you wake up.
  • This condition may occur because you sleep in an abnormal and bad position at night.
  • The wrong sleeping position can make the neck muscles stiff and tense, resulting in pain. 
  • Poor Posture 
  • If you spend hours hunched over a computer or with your head tilted forward while looking at a screen, it puts immense strain on your neck's delicate muscles, tendons, and ligaments.

5 Yoga Poses For Neck Pain

Here are the 5 gentle yoga poses that can help alleviate neck pain. These poses can be performed with the assistance of props such as a yoga mat, yoga bolster, or yoga block to enhance support and comfort during practice.

Cat-Cow Pose

  • Start in a half push-up position, with your feet from your knees down, touching the Yoga mat.
  • When inhaling, lower your stomach towards the floor while tilting your head.
  • When exhaling, lower your head and look over your left shoulder. Hold for a moment.
  • Bring your head back to the center, and then look over your right shoulder. Hold for a moment.
  • Return to the center and bring your head close to your chest.
  • Lift your stomach and back up while exhaling.
  • Hold this position for a few moments.
  • Do the cat-cow pose repeatedly for at least 1 minute.

Puppy Pose

  • Start in a half push-up position, with your feet touching the yoga or meditation mat from your knees down.
  • Move your hands slightly forward and lift your heels to be straight with your toes. Toes rest as if on tiptoe.
  • Lower your buttocks down, but not until they touch your heels.
  • Lower your head to the floor. Ensure your arms extend forward and your elbows do not touch the floor.
  • Make sure the neck and shoulders are relaxed. Hold this puppy pose position for 1 minute. 

Child's Pose

  • From a kneeling position, place your hands on the floor. Move your hands forward as much as possible, but keep your hips down in place.
  • You can keep your arms straight in front of you or fold your arms and rest your head on your hands.
  • Make sure your body is relaxed while doing a child's pose.
  • Hold this position as long as you want while breathing evenly.

Upstairs Feet Up Wall Pose

  • Step forward to the wall from a sitting position and slowly lift your legs parallel to the wall.
  • You can put a yoga bolster under your hips and a yoga block under your neck to support your position.
  • Place your hands on either side of your body or in a place that makes you comfortable (for example, on your stomach).
  • Hold this position for 20 minutes. 

Corpse Pose

  • Lie facing the ceiling and position your feet slightly wider than your hips. Toes pointing outward.
  • Place your hands on either side of your body with your palms facing up.
  • Ensure your head, neck, and spine are aligned in one line.
  • Focus, take long, deep breaths, and release all the tension in your body.


While these Poses can significantly enhance the safety and comfort of your yoga practice, it's important to remember that severe or chronic neck pain may require professional advice. Additionally, at, you can explore a range of yoga props and accessories designed to support safe and comfortable yoga practices for individuals with varying levels of neck pain.

Practicing these Poses in your yoga routine can help manage and alleviate neck pain while ensuring safe and effective practice. Always remember to prioritize your comfort and seek professional guidance when needed.

Frequently Asked Questions

Do I Need Special Equipment For These Yoga Poses?

No special equipment is necessary, but a yoga mat, block, or pillow can enhance comfort and support for certain poses.

What If I Feel More Pain While Doing These Yoga Poses?

If any pose causes discomfort or increases pain, stop immediately. Modify the pose or consult with a yoga instructor for adjustments.