23 Best Yoga Poses for Neck Pain

9. Cat Pose

Cat pose (Marjaryasana) is one of the most popular and effective yoga stretches.

• Begin in a tabletop pose, keeping your head and neck in a neutral position.
• Inhale deeply. As you exhale, round your spine upwards toward the ceiling. Your shoulders and hips should not move that much from the starting position. Allow your head to release towards the floor, but do not drive your chin to your chest.
• Inhale and bring your body back to the tabletop position.
• Repeat 5-20 times.

10. Cow Pose

Cow pose (Bitilasana) is often combine with cat pose as they flow naturally into each other.

• Begin in a tabletop pose, keeping your head and neck in a neutral position.
• Inhale deeply. As you inhale, arch your spine upwards toward the ceiling. Your shoulders and hips should not move that much from the starting position. Allow your head to release towards the floor, but do not drive your chin to your chest.
• Inhale and bring your body back to the tabletop position.
• Repeat 5-10 times.

11. Child’s Pose

Child’s pose, a.k.a. Balasana, is a popular yoga movement to be done on its own and/or in between other poses to relax the muscles and stretch out.

• Begin by kneeling on your yoga mat with your feet together. Sit back on your heels.
• Separate your knees to about hip-width apart.
• Take a deep breath. As you exhale, lower your upper body towards the floor.
• According to Yoga Journal, you should “broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.” (2)
• Your hands may be reaching forward away from your body. Bring yours arms back along your torso, palms facing up.
• Let your shoulders relax down towards the floor, allowing your shoulder blades to separate and stretch across your back.
• Relax in child’s pose for 1-3 minutes.
• To lift yourself out of the pose, lengthen your upper body first. Then take a long, deep breath as you lift from your tailbone through your torso.

12. Extended Puppy Pose

If you feel the need to stretch out your back while also relaxing your mind, give this one a try. It’s very gentle on the neck.

• Begin in a tabletop pose (wrists below shoulders, and hips above knees).
• Move your hands a few inches forward and take a deep breath.
• As you exhale, move your butt back towards your heels (about halfway). Your hands should remain where they are and your elbows should not be touching the ground.
• Let your forehead lower and rest on the floor. There should be no tension in your neck.
• Stretch through your arms, into your torso. Keep your hands where they are while pulling your pelvis toward your heels.
• As you continue to breath, allow your spine to lengthen. Hold for 30-60 seconds.
• When ready to come out of the pose, relax your arms and sit back on your heels.