5 Simple Yoga Exercises To Relieve Neck Pain Naturally

yoga exercises for neck pain

Hours spent hunched in front of a computer.

Poor posture while sleeping.

Constantly looking down at our phones and scrolling through our social media feeds.

These are just a few of the reasons why a lot of us suffer from neck pain.

Thankfully, yoga can come to our rescue! A 2019 study shows that yoga can relieve neck pain intensity in patients with chronic non-specific neck pain.

In this blog, we’ll take a look at a few of the best yoga exercises for neck pain that’ll give you some much-needed relief.

Top 5 Yoga Exercises for Neck Pain

1. Eagle Arm Pose

One of the top yoga exercises for neck pain as it creates a nice stretch in your upper back and between the shoulder blades, thus relieving neck pain and tension.

yoga exercises for neck pain

How to perform

  • Sit comfortably with your spine and neck erect.
  • Position your left arm at shoulder-height level with your elbows at 90 degrees and your palm facing you.
  • Place your right arm also in front of you slightly higher than the left arm.
  • Cross it over your left arm such that your elbows are stacked on top of each other.
  • Drop your right arm in front and reach around and clasp your left arm such that your palms are touching each other.
  • Hold this position for a few seconds and then unravel your arms.

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2. Nose circles

This calming yoga exercise for neck pain frees all the joints in your neck, thus relieving severe neck tension.

How to perform

  • Sit cross-legged on the floor with your palms resting on the floor just behind your legs.
  • Start by drawing small-sized circles in the air with your nose in one direction.
  • As you keep moving, make the circles bigger.
  • Once you reach the biggest circle, reverse the direction and move from the largest circle back to the smallest circle.

3. Shoulder rolls

An excellent neck pain relief yoga pose as it aids in loosening up stiff muscles in your neck, shoulders, and upper back and also helps in correcting poor posture.

How to perform

  • Sit cross-legged on the floor with your palms resting on your thighs.
  • Roll the shoulders back squeezing the shoulders up to your ears.
  • Then roll the shoulder blades down the back and then back up to your ears.
  • Keep repeating this movement 5-6 times and then reverse direction.

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4. Reclining twist

This yoga exercise for neck pain is not just great for stretching out your neck but also helps to alleviate knee and back pain.

yoga exercises for neck pain

How to perform

  • Lie down with your back on a mat.
  • Raise your right knee and bring it close to your chest using your left hand.
  • Stretch your right arm out to the side with your palm facing down.
  • Put your right foot behind your left inner thigh and use your left hand to gently push your right knee towards the floor in the opposite direction.
  • Gaze to the right and let your entire body relax.
  • Hold this position for 8-10 seconds.
  • Now exhale and come back to the center.
  • Repeat this movement on the other side.

5. Thread the needle

One of the best yoga stretches for neck pain as it releases tension in your neck, shoulders, and upper back, opens up your chest and shoulders, and also enhances spinal mobility.

yoga exercises for neck pain

How to perform

  • Get into a tabletop position on the floor with your wrists directly beneath your shoulders.
  • Inhale and lift your right hand toward the ceiling.
  • Exhale, engage your core, and then slide your right hand to the left along the floor such that your palm is facing up.
  • Your right shoulder and right cheek should now rest on the floor. Press into your left hand for support.
  • Maintain level hips to protect your lower back.
  • Remain in this position for 20 to 30 seconds and then move back into the tabletop position.
  • Relax in child’s pose briefly before repeating this movement on the other side.


While one arm is across the floor, you can either lift the other arm towards the ceiling, rotate your palm and rest the back of your hand on your sacrum or reach your arm forward and place it a few inches away from your head.

Tips to remember while doing yoga exercises for neck pain

While practicing yoga for neck pain and tension, keep in mind the following points.

1. Pay attention to alignment

Keep your neck in a neutral position to avoid overextending or straining the neck muscles.

2. Move slowly and mindfully

Avoid any kind of jerky movements that can worsen your neck pain.

3. Modify whenever required

If a particular pose causes unnecessary strain on your neck, modify it suitably. Yoga blocks and bolsters could come in handy in such situations.

4. Don’t forget to breathe

Practice deep and controlled breathing every time you perform these neck pain relief yoga poses, as it helps relax your neck muscles and ease tension.

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The next time you experience neck pain, try out these yoga poses and watch your stress and neck pain fade away! 

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