Finding easy yoga moves for your neck pain doesn’t have to be a pain in the neck (pardon the pun).

Core Points!

  • Neck pain can be caused by numerous ailments and disorders – pinpointing what is causing the pain is the first step to seeking relief. [more]
  • Adding physical activity to your routine, in conjunction with a doctor’s treatment plan, can improve or eliminate your pain. The key is to know when to stop and avoid further injury due to overexertion. [more]
  • Stretching and moving your neck through a low-impact yoga flow can strengthen your muscles and provide both physical relief as well as overall relaxation. WIN! [more]
  • Certain yoga poses and stretches target the neck as well as the supporting muscles in your back and shoulders. Practicing these poses at home can bring added comfort. [more]


Your neck requires a lot of muscles to keep your head up which can sometimes lead to pain. If your pain is severe enough, it’s important to see a care provider to rule out serious concerns and get any necessary intervention.


Along with whatever advice you get from your care provider, you can use interventions at home to help yourself heal more quickly. One great strategy? Yoga!


A low-impact workout like yoga is a great way to get moving

The best way to combat neck pain from all that screentime!


The Causes of Neck Pain

Like pain in any other part of the body, neck pain has many potential roots. Some pain can be prevented, while others may be out of your control. Knowing the causes of your neck pain can help you decide the best way to find relief through yoga or other treatments. Here are some common causes of neck pain…


Muscle strain

Your neck works hard every day to keep your head up and to allow you to look around and get through your day. But any of the muscles in your neck can get strained, causing pain. Muscle strain can occur when you exercise, sleep wrong, or even do a basic everyday activity, like lifting a heavy object. Most of the time, muscle strain heals without medical intervention, and there are things you can do at home to ease the pain. If it’s severe enough, though, you may need care from your doctor. Your doctor may also limit your physical activity to help you heal more quickly. Be sure to follow your care professional’s advice.


Joint problems

Your neck is a joint, and because you use it more than any other joint, it experiences a lot of wear and tear. As you get older, you may have neck pain simply because your neck is being used so much. This can lead to pain and discomfort. It doesn’t mean anything is necessarily wrong with your neck and needs to be fixed, but you may need to do yoga or make other lifestyle changes to feel better. These problems are more likely to occur as you get older because the more you use your neck, the more wear and tear it experiences. It’s a hard-working muscle!


Other causes

You can also experience neck pain for other reasons, including arthritis, injury, recovery from a surgical procedure, or an underlying condition. Neck pain from an underlying condition can be difficult to deal with. Instead of getting rid of the pain, you may need to find ways to ease it so it’s more tolerable. Injuries and recovery from surgical procedures are like muscle strain and will heal over time. You may need a little help with the recovery process — see a professional for that! — but you will likely feel better before too long.


Yoga for Neck Pain Relief

Yoga has many, many benefits for the body, mind, and spirit. If you want to ease your neck (or shoulder) pain at home (and keep up your physical exercise routine!), yoga may be just what you need. The benefits of yoga make it a good way to help your body recover from neck pain and to help prevent future injuries or problems, as well. If you’re considering yoga for pain, here are some ideas to help you get started…


Yoga for Neck Pain

Benefits of Yoga for Neck Pain

Yoga has a long history of helping ease pain and improving physical health. This is partially because it is an exercise program, but it doesn’t hurt that yoga uses slow movements and held poses to move the body gently! Yoga can be a good solution for easing neck pain because it allows you to move your body slowly, stretching and strengthening your neck without straining it. Along with the physical healing that can occur, here are some benefits to using yoga for neck pain:

1.) Helps relax you, which can help you relax your muscles to ease pain.


2.) Strengthens your body — including your neck — to prevent injuries or other pain in the future.


3.) A gently, low-impact workout so you don’t have to stop your practice due to pain or injury.


4.) A totally adaptable workout so if there’s something you can’t (or shouldn’t) do because of your neck pain, you can simply adapt the poses. There’s lots of wiggle room!


The Best Yoga Poses to Help with Neck Pain

One of the many benefits of yoga is that it works all of the muscle groups in the body. No matter what part of the body you want to work on, there are yoga poses that can help. Here are some yoga poses that will help relax your neck to ease aches and pains:

  • Standing Forward Bend

Yoga for Neck Pain          Yoga for Neck Pain

Begin standing, with your feet hip-width apart and your hands on your hips. Exhale and bend forward from your hip joints. If possible, set your hands or fingertips on the floor in front of you. Alternatively, you can cross your forearms and hold your elbows, letting your upper body hang. Press your heels into the floor. As you inhale, lift your front torso slightly, then release more fully when you exhale. Hold.

  • Child’s Pose

Yoga for Neck Pain

Kneel on your mat or the floor with your big toes touching each other and your weight in your heels. Move your knees so they are about as wide as your hips. On an exhale, lay your torso between your thighs. Lengthen your tailbone and lift the base of your skull away from your neck. Reach your hands in front of you and release your shoulders toward the floor.

  • Cat/Cow Pose

Yoga for Neck Pain          Yoga for Neck Pain

Start on your hands and knees with your shoulders over your wrists and your hips over your knees. When you inhale, lift your tailbone, arch your back, draw your shoulders away from your ears, and lift your head. On your next exhale, tuck in your tailbone to round your spine, broaden your shoulders, and tuck your chin under. Repeat this flow 5-10 times.

  • Extended Puppy Pose

Yoga for Neck Pain          Yoga for Neck Pain

Again, start on your hands and knees with your shoulders over your wrists and your hips over your knees. Walk your hands forward a few inches and curl your toes under. As you breathe out, move your bottom toward your heels, keeping your arms active and your elbows off the floor. Drop your forehead to the floor or mat and relax your neck. Your lower back should maintain a slight curve. Press your hands down and pull your hips back toward your heels.


Along with these poses, you can incorporate gentle neck stretches into other yoga poses. Your yoga instructor can give you recommendations on how to do this effectively.

You may also find poses or combinations that work well just for you! Be sure to follow your doctor’s instructions about limiting physical activity, if needed. They know best! We’re confident you’ll be able to find something that works for you. Before you know it, your neck will start feeling better.


Don’t lose hope!

If you’ve been dealing with neck pain for a while, don’t you give up. We know it can be discouraging and draining, but there are things you can do to take care of your neck, help it heal, and prevent future injuries. Since yoga is a gentle exercise program that can be adapted easily, it’s a good way to find relief from your pain, no matter the cause. Yoga is not only good for neck pain, but all sorts of pain throughout the body including back, hip, and even headaches! 

You don’t even have to leave your house to get relief from your neck pain. Online yoga can give you what you need from the comfort of your home.


Heads (and necks) up! You can try yoga at home on us! 

Get some relief from your neck pain and never look back!