Effective Yoga Poses To Get Relief From Neck Pain

Due to the sedentary and computer-dependent lifestyles people lead, their neck and shoulders often become very tense and stiff, which can cause pain, headaches, migraines, and even brain fog. While the pain is usually mild, it is persistent and discomforting, often causing hindrances in your daily chores. To help alleviate neck pain, try performing the following simple yoga exercises.

# Easy Seated Side Stretch

Most times, the best way to release tension is to gently stretch out your neck and allow the blood to bring fresh oxygen into every cell, nourishing it with the necessary nutrients.

It is important to move gently and avoid any pulling or pushing motions.

- Place one hand on the floor or seat beside you and the other on the side of your head.
- Inhale. On exhale, lead your head to the opposite side of your extended hand, sending your shoulder away from your ear and stretching all the way down to your fingertips. Do not try to pull your ear toward the other shoulder, but rather create space and allow your neck muscles to loosen up and “breathe” freely.
- Stay in this position for a few inhales and exhales before coming back to the center to reset.
- Repeat on the other side.

(Image Source: Freepik)

# Chin-to-Chest Pose

Another easy and gentle stretch, the chin-to-chest pose is an amazing way to release the tension and stretch out the stiff muscles in your neck any time of the day, no matter where you are.

- Interlace your fingers behind your neck. Inhale and position your spine straight.
- Exhale and gently bring your chin toward your chest, stretching the whole back side of your neck.
- Stay in this position for as long as you need, and avoid moving your head in any direction; stay still and breathe.

# Seated Chest Opener

- Place your hands behind your seat or on the floor, fingers facing forward, and use them as leverage to stretch your entire spine and create a lift in your chest.
- Let your head fall back naturally, feeling gravity pulling it down – no force necessary.
- Allow your shoulders to open up and roll them backward, stretching out your entire chest and trying to get as much oxygen into your lungs as possible.
- Stay here for 3–5 long breaths and slowly come back to the center by bringing your chin toward your chest and rounding your shoulders in.

# Child’s Pose

This amazing back-stretching and relaxing pose works wonders in releasing the muscles surrounding your neck without any force or challenges.

- Bring your torso in between your thighs, and open them up as much as you can, feeling your hips loosen up.
- Stretch your arms straight in front of you, palms pressing into the mat, fingers spread wide. Send your shoulders away from your ears, and try to walk with your fingers as far as possible, feeling your entire side body stretch.
- You can stay in this position and breathe, feeling your torso falling deeper in between your thighs with each exhale, or you can gently place your left hand to center and thread your right under, allowing the weight of your torso to stretch your right shoulder.
- Place your right cheek on the floor and stretch your neck, breathing into your whole body.
- Stay in this position for 3–5 breaths and slowly return to center, before switching up and placing your right hand to center and threading your left under, resting your left shoulder and cheek on the ground.

# Sasangasana

The rabbit pose is great for your neck as it allows you to stretch it and tone the muscles supporting it at the same time.

It is also a mild inversion, so it brings blood toward your head and increases blood flow to your neck, allowing oxygen to get into your muscle fibers and loosen them naturally.

- Starting in a child’s pose, grab onto your heels and bring your forehead as close to your knees as possible, rounding your shoulders in the process.
- Keeping the grip on the heels tight, inhale and lift your hips toward the sky.
- Dig your knees deep into the floor and shift the weight forward, without moving your lower body.
- Roll onto the crown of your head and press the forehead as close to the knees as possible, pushing into the ground and lifting your hips as high as your body allows it.
- Stay in this position for 3–5 long breaths, and use your inhales to straighten up your spine and exhales to push the crown of your head into the floor and send your shoulders as far from your ears as possible, creating space on both sides.
- On your last exhale, slowly lower the hips toward your heels, roll back the forehead to the floor, and find your way into a child’s pose.

# Camel Pose

Probably the most challenging of the bunch, the camel pose acts as a great neck and shoulder stretch.

It allows gravity to pull the head backward while you are working on pushing the hips forward and creating the lift in your front and back side of the body at the same time.

- Come to the front of your mat and stand on top of your knees, placing them hip-width apart.
- Put your hands on the side of your back and inhale, creating a lift in your chest before you exhale and throw your head back, gazing into space behind you.
- Keep lifting your chest and pushing your hips forward as you allow your body to go deeper in the backbend.
- Keep your head relaxed and let your whole neck area stretch out. You can stay in this position or go deeper and place your palms on your heels, using them as leverage to push your hips even further forward and get deeper in the pose.
- Stay in this position for 3–5 long breaths, and slowly exit by bringing your hands back onto your lower back and then sitting on your heels to release the compression.