Yoga for Neck Pain: Great way to throw out the Pain

Most people suffer from neck pain on daily basis. Poor postures, stress, accidents and long stored physiological stress can add to a stiff neck or even a full-blown muscle cramp of the neck, upper back and shoulder. When encountered with neck pain, everyone turns to heating pad or medication to get relief. Though there are several effective yoga poses that have therapeutic effects on the neck. Yoga for Neck Pain has long term healing effects on the neck.

Balasana (Child Pose):

This pose has deep healing effects that can be very relaxing for the back and neck. It helps to lessen the mental tension, stress and anxiety as well. This pose is not only for back and neck pain relief, but also for relaxing your mind.


How to do:
  • Kneel down on the ground and keep your shin on the ground with toes touching each other. Sit on your heels.
  • With the hands by your side, breathe out and put your torso down between your thighs (Twist from the waist).
  • Gradually allow your forehead to touch the floor. Do as much as possible and avoid straining yourself.
  • Your hands must be resting by the sides of your torso with palms facing up.
  • Stay in this posture for as long as possible and gently lift yourself back to the similar pose while inhaling.

Bitiliasana or Cow Pose

This pose gives a gentle massage to the belly organs, spine and also stretches your neck and front torso.


How to do:
  • Start by putting your shin on the yoga mat and position the rest of the body in a table-top posture (that is with your hands, torso and thighs).
  • Ensure to keep your knees directly beneath your hips and your shoulders, elbows and wrists should be aligned vertical to the ground and so should be your thighs.
  • Your torso should be parallel to the ground.
  • Being in this pose, inhale and draw your tummy inwards and raise your head upwards.
  • Keep this posture for a while and then pursue the Cat Pose (given below).

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Marjariasana or  (Cat Pose)

Cat pose is a great Yoga for Neck Pain. It improves blood circulation, brings flexibility to the spine and also makes your wrists and shoulders stronger.


How to do:
  • In this sequence, breathe out and round your spine upwards and bring your head inwards.
  • Slowly take your chin towards your chest.
  • Continue to practice these two postures (cow and cat posture) sequentially while you breathe in and breathe out.

Viparita Karani Asana (Legs-up-the-wall Pose)

This Viparita Karani Asana is a very simple and effective pose. Doing this yoga for neck pain helps in avoiding cramps the neck and feet. It gently extends the back of the neck, eases fatigue and relieves mild backache.

Viparita Karani Asana

How to do:
  • Lay on your back with feet straight up against the wall.
  • Legs facing the ceiling and your legs must be touching the wall.
  • Relax with your arms opened out to the sides and palms facing up.
  • Take deep breaths in and out for at least 15 times before you move to the next position.

Shoulder opener on Blocks

Shoulder opener on Blocks

How to do:
  • Begin with kneeling. Put two blocks in front of you and keep your elbows on the blocks.
  • Push your hands together in a prayer pose then bend your forehead in between the two blocks and reverse the prayer downwards to your back.
  • Keep this pose for at least ten deep breaths.

Shoulder opener at Wall

Shoulder opener at Wall

How to do:
  • Put your forearms on the wall parallel to each other, below the height of the shoulder, placing your elbows shoulder-distance apart.
  • Take a few steps back from the wall and let your head rest between your arms.
  • Inhale here for 5 deep breaths.

Standing Forward Fold with Shoulder Opener

This pose reduces anxiety and fatigue and is also helpful in relieving insomnia and headache. It opens the shoulders. It relaxes the brain and relieves mild from depression.

Standing Forward Fold with Shoulder Opener

How to do:
  • Stand straight and hold your hands behind your sacrum; soften by your knees and fold ahead.
  • Breathe here for 5-10 breaths.

Shavasana or Corpse Pose

Shavasana is the easiest pose of all. This yoga pose needs that you do just nothing! It needs the body to be kept in a neutral pose.


How to do:
  • Lie on the ground on your back. Place your neck and back straight and legs slightly separated.
  • Hands should be by the sides, palms facing the ceiling.
  • This pose is supposed to be the last pose in the sequence of yoga poses.
  • Your body should be in this pose for at least 5 minutes for deep relaxation to the muscles.

Neck pain is very common problem in Web-surfing society and medicine is not the permanent solution to it therefore Yoga for Neck Pain is the perfect way to cure it.

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