Chances are that if you’re somebody who suffers from chronic neck pain, you’ll try anything to relieve your symptoms.
If you’ve been doing some research online, then we’re sure that you will have come across a whole host of studies which display the benefits of yoga for those who suffer from neck pain on a regular basis. If this sounds like you, then you’ve come to the right place.
Neck pain is incredibly common amongst human beings, and is actually one of the most frequent ones when it comes to complaints at the doctor’s office.
So, if you’re somebody who suffers from chronic neck pain, just know that you’re not alone. Thankfully, practicing yoga on a regular basis can be an absolute godsend when it comes to chronic neck pain.
A study conducted only recently found that practicing yoga for a mere 9 weeks can have immense benefits for patients who are suffering with pain in this particular area of their bodies, providing functional improvements, and allowing them to conduct everyday tasks with more ease.
Below, we’ve compiled a list of what we believe to be some of the very best yoga poses that you can perform in order to relieve your neck pain. They’re all beginner friendly, so don’t worry if this is your first time undertaking any kind of yoga practice.
To find out more, simply keep reading below, as we take a closer look.
How Can Yoga Help With Neck Pain?
Now, before we jump straight in and start discussing all of the different poses that are beneficial for relieving neck pain, first of all, it’s important to consider why yoga is so helpful in the first place.
One of the key reasons why yoga is so beneficial for neck pain, is simply because it can help to relieve stiffness. By practicing yoga regularly, and especially specific poses that target neck pain, you can actually strengthen the muscles in this particular region.
This allows you more flexibility and relieves tension in the process.
In addition to this, if you’re somebody who suffers from chronic neck pain, then this can be an incredibly stressful experience. Yoga in general helps to quieten your mind, and forces you to focus on the present moment through the movement of your body.
The Best Yoga Poses For Relieving Neck Pain
1. Extended Triangle Pose
We’d like to get started out with a super easy yoga pose that’s perfect for those who are just getting started out with their yoga practice. This is a great one to try if you want to test the waters, and put your flexibility to the test.
This pose isn’t just great for easing the tension accumulated in your neck, but also your shoulders and upper back region.
- In order to get started with this pose, you’re going to need to stand up straight, then shift your legs apart, until they’re wider than their natural resting position, away from your hips.
- After you’ve done this, you’re going to want to turn your left toes out at an angle, followed by bringing your right foot forward.
- With your palms facing downward, you’re then going to want to bring them high up to the sky, so that they’re in a position that’s parallel to your legs.
- After you’ve done this, you’re going to want to keep your right arm straight, and slowly bring it downwards, whilst simultaneously flexing your hip inwards to accommodate.
- As you’re lowering your right arm downwards, and this side of your body, you’re going to want to flex your left arm so that it’s facing upwards towards the ceiling.
- After you’ve done this, and you’ve found the position, you can then start doing little neck rotations, and feel some of the tension in the region easing as you do so. You’re going to want to stay like this for approximately 30 seconds, before going ahead and repeating the whole process again on the other side of your body.
2. Cow Face Pose
Some of you reading this list might not have heard of cow face pose before, but it’s great for relieving neck pain, as well as other painful conditions such as sciatica. This one’s great for opening up the shoulder region beneath your neck, and enhancing flexibility.
- To get started with a cow face pose, you’re going to want to get into a straight seated position on the ground with your legs crossed in front of you.
- After you’ve done this, you’re going to want to raise your elbow up to the sky as it’s bent, and bring your palm to rest on the surface of your back.
- After you’ve done this, you’re going to want to go ahead and use your right hand to bring the elbow on your left side to the right. This is where you’ll feel the stretch that’s going to relieve the tension in your neck.
- You’re going to want to hold this pose for approximately 30 seconds, before you go ahead and repeat it on the other side.
3. Sphinx Pose
If you’re looking for another yoga position that’s beginner friendly and relieves your neck pain, then the sphinx pose is one of the best out there for this purpose. Sphinx pose is great for stretching the area around your shoulders, as well as strengthening your whole spine in general.
- In order to get started out with a sphinx pose, the first thing you’re going to need to do is lie down on your front, with your palms facing upwards next to you. As you lie in this position, be sure to press down on the palms of your hands, so that you’re completely flat against the ground.
- After you’ve done this, you can then go ahead and tighten all of the lower regions of your body. You can try clenching your legs and buttocks, so that they feel super firm and act as a support for your upper region.
- After you’ve done this, you’re going to want to use your palms as a support, whilst you go ahead and lift your upper body so that you’re facing straight ahead.
- You’re going to need to hold this pose for a little longer, for a total of 1 – 2 minutes, depending on what feels comfortable for you.
4. Child’s Pose
Many of you reading this list will have already heard of child’s pose, which is one of the most popular in beginner yoga classes. This one is great for stretching out your neck region, and has even been known to be beneficial in helping those who suffer from migraines.
- To get started with a child’s pose, you’re going to want to start by lowering yourself to the ground so that you’re in a steady kneeling position.
- After you’ve done this, you’re going to use your body weight to push backwards, so that you’re sitting back firmly on your heels.
- After this, you’re going to take your hands, and slowly walk them out in front of you, so that they’re moving forward along with your upper torso, whilst you still remain seated on your feet.
- After you’ve done this, you’re going to want to keep your arms in this extended position, so that you’re stretching your upper body at full capacity. If you’re able to, instead of having your arms splayed in front of you, you can also have them rest on either side of your body too.
- As you’re in this stretched out position, focus on your breath, and picture all of the tension you’re experiencing leaving your body.
- You’re going to want to stay in this position for a total of approximately 2 minutes.
Final Thoughts
To sum up, there are a whole bunch of yoga positions out there that are fantastic for relieving tension in your neck region. There have been numerous studies undertaken that demonstrate the benefits of regular yoga exercises for those suffering from chronic neck pain.
If you’re somebody who struggles with this, then be sure to give it a try.
If you’re a beginner, then we’d recommend that you get started out with some of the poses listed above. In addition to this, make sure that you speak to a medical practitioner first to make sure that it’s safe for you to practice these exercises.
I created this website to help newcomers to yoga and enthusiasts alike, and to share our common passions for yoga.
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