What Poses To Practice In Yoga For Neck Pain? YTT
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Yoga For Neck Pain

What Poses To Practice In Yoga For Neck Pain?

Yoga For Neck Pain- Your neck is made up of vertebrae that extend from your skull to the upper torso. The cervical disks absorb any shock between the bones. If sitting for long hours on your computer desk and working late into the night is your daily routine, there is a high chance you suffer from neck pain. Therefore, you might experience neck pain occasionally and in the majority of cases, this happens due to poor body posture.

At times, if you play contact sports, these can also lead to an injury in your neck. In many cases, neck pain is not a severe condition and you find relief from it in a few days. However, it can be an indicator of a serious injury or illness. Therefore, you should include yoga for neck pain to get rid of this painful condition.

Let us find out what exactly are the reasons behind neck pain.

3 Causes Of Neck Pain

Given below are three major reasons for neck pain.

1. Muscle Tension

Owing to poor posture, working at your desk for a longer duration without breaks, sleeping in the wrong position, or even jerking your neck during exercise can lead to muscle tension. Hence, these are all causes of neck pain.

2. Meningitis

Meningitis is an inflammation of the thin tissue surrounding your brain and the spinal cord. If you suffer from this health problem, you may get a fever as well as a headache along with a stiff neck. Thus, it is recommended to practice yoga for neck pain to get rid of this debilitating condition.

3. Injuries

Your neck is always vulnerable to an injury especially due to falls, accidents, or engaging in high-risk sports. Moreover, these activities force the muscles and ligaments of your neck to move outside their normal range of motion. Unfortunately, if your neck bones are fractured, it can damage your spinal cord.

However, with every pain also comes its remedy. Similarly, if you practice specific yoga for neck pain asanas, these help you get rid of this issue.

Top 3 Yoga For Neck Pain Asanas

Yoga is an ancient art and helped millions around the world enjoy good physical and mental health. Do you know there are specific yoga asanas you can practice to get rid of neck pain? Read further to know what these are.

Given below are the three best yoga poses to help you get rid of neck pain.

1. Balasana (Child’s Pose)

Balasana is one of the best yoga asanas that relax your back, relieve constipation, and calms down the nervous system.

Child Pose

Steps to Practice Balasana

Sit on your heels on the yoga mat.

Keep your hips directly above your heels, bend forward to touch your forehead to the mat.

Place your arms by the side of your body with both hands on the floor. Keep your palms facing up.

Press your chest on your thighs and hold this position for some time.

Slowly come back to sit on your heels. Uncurl the vertebrae and relax.

2. Marjariasana (Cat Stretch)

Cat Stretch is one of the best yoga for neck pain poses that provide flexibility to your spine. Further, this yoga asana strengthens your wrists and shoulders, relaxes your mind, and tones your abdomen.

Cat Stretch


Steps To Practice Marjariasana

Come onto all fours on the yoga mat in the shape of a table. Your back should be straight like a tabletop, and your hands and feet should be straight like the legs of the table.

Keep your knees hip-width apart.

Inhale and raise your chin. Tilt your head back. Push your navel down and towards the mat. Raise your tailbone.

Do some long and deep breaths.

Exhale, drop your chin to your chest and arch your back as much as you comfortably are able to.

Hold this yoga pose for some time and return to the starting position.

Also read: Who Can Join Vipassana Retreat?

3. Extended Triangle Pose (Utthita Trikonasana)

This is the best yoga asana to practice during pregnancy. It gives you relief from the mild backache. furthermore, the Extended Triangle Pose gives a good stretch to your spine, thus helping you get rid of neck pain.

Triangle Pose

Steps To Practice Utthita Trikonasana

Stand straight on the yoga mat. Keep your legs wide.

With a straight spine extend your hands sidewards.

Inhale and slowly bend towards your right side. Your right hand should touch your ankle and your left hand should be facing upwards.

Keep your gaze on your left hand in this position.

Take some deep breaths, lift your torso, and come back to the standing position.


Owing to a computer or laptop-dependent lifestyle, your neck becomes stiff and leads to neck pain. However, the regular practice of yoga for neck pain can help you get rid of this debilitating issue.

Read more: Why Practicing Yoga Poses to Increase Height is Worth it


Ques 1) Does yoga help with neck pain?

Ans) Yes! Yoga practice can be very helpful if you are suffering from neck pain. There are many yoga poses that can be very beneficial to lessen the pain. Moreover, yoga asana can increase the range of motion of your neck muscles. Therefore, the risk of any injury in your neck minimizes to a great degree.

Ques 2) What is the fastest way to relieve neck tension?

Ans) Getting a massage would be a sure shot way to relieve neck tension. Apart from that, you can also practice yoga poses. Moreover, yoga stretches could be another thing that you must practice. These strengthen your neck and supporting muscles. Therefore, no matter how many jerky movements you do, you can rest assured to never have cervical or neck pain.

Ques 3) Should I stretch my neck if it hurts?

Ans) Stretching increases the flow of blood in your muscles. It breaks your small muscle fibers for a moment. However, once you nourish your body, it strengthens your muscles that turn out better than before. However, if the pain is extreme, you are advised to seek medical treatment.