Top Yoga Poses to Help You Find Relief from Neck Pain

The symptoms of neck pain can stem from many different causes. Hundreds of people suffer from neck pain due to poor posture, injury and exposure to stress.

While over-the-counter medications seem like your first choice, there are certain yoga poses that you can try at home to help you reduce stress and find relief.

Whether you live an active lifestyle, spend eight hours a day sitting at a desk or can’t break away from your devices, the beneficial healing and therapeutic effects of yoga will leave you feeling refreshed and rejuvenated.

Top Yoga Poses for Neck Pain

Gentle yoga poses will give the body a good stretch and can help you find relief from the neck pain you have been experiencing.

1. Standing Forward Bend


  • Stand with your feet hip-width distance apart and your hands on your waist.
  • As you exhale, bend forward and slowly slide your hands down from behind your thighs to your calves. Your chin should be tucked in and your chest should be on your thighs.
  • As you inhale, lift your chin and chest away from the stomach and raise your torso to bring your hands on your knees.
  • Squeeze your shoulder blades together.
  • As you exhale, bend forward and move your hands toward your ankles, behind your legs, as you relax your shoulders and tuck your chin.
  • Slowly come back to standing position and repeat this exercise for four rounds.
  • Slightly bend your knees if you are finding trouble keeping your legs straight.

2. Cat/Cow Pose


  • Start on your hands and knees with your shoulders stacked above your wrists and your knees directly below the hips.
  • Shift your gaze to the front and as you inhale, gently arch your back and drop your belly as you lift your chest and extend through your spine. Squeeze your shoulders down and back with your chest expanded to complete cow pose.
  • Move into cat pose by exhaling and bringing your chin toward your chest as you round your back and draw your belly up and in.
  • Repeat these movements for about 10 rounds while focusing on your breath.

3. Corpse Pose


  • Lie on your back and extend your arms and legs out in front of you.
  • Your arms can be placed horizontally on your sides, with palms facing up. Adjust your position to be as comfortable and relaxed as possible.
  • Gently close your eyes and breathe as you normally do.
  • Feel the stress and tension move away from you and focus on being still for about 10 minutes, or for however long you feel comfortable.

4. Seated Twist Pose


  • Sit on the floor with your legs extended straight out in front of you and your hands on the sides.
  • Bend your right knee and bring the right foot to the outside of your left leg.
  • Bring your left arm across your body as your elbow wraps around your right knee.
  • Place your right hand firmly on the ground and bring your chin toward your right shoulder, keeping your spine tall.
  • Take about 10 deep breaths as you gently twist your spine in this position.
  • Repeat this pose on the other side to balance out both sides.

5. Ear to Shoulder Pose


  • Keeping your shoulders relaxed, bring your chin to your chest.
  • Placing the fingertips of your left hand on your left shoulder, gently roll your right ear toward your right shoulder. Your right fingertips should be placed above the left ear.
  • Feel the stretch in your neck and shoulder muscles.
  • Take about five deep breaths and gently release.
  • Repeat this pose on the other side to balance out both sides.
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6 Yoga Poses to Help Relieve Neck Pain. (2017, February 20). Retrieved from
Stevenson, S. (2018, April 18). Yoga for Neck Pain | Neck and Shoulder Stretches. Retrieved from