Best 5 Yoga Poses for Neck Pain

The neck is a sensitive body part, and neck pain is a common medical condition that can be caused due to various reasons. Neck injury, stress, inflammation, poor posture, wrong sleeping position, desk jobs, sudden jerk, etc., cause stiffness and pain in the neck. With the incredible practice of yoga, a person can easily get rid of the neck pain by removing stress and relaxing the muscles. Explore the five best yoga poses for neck pain here:

Marjariasana and Bitilasana (Cat-Cow Pose)

The two asanas are done together and the gentle movement flexes the spine and gives the back and neck a great stretch.

  • Get down on your knees and hand, and form a table like shape. Keep your back flat.
  • Breathe in and slowly raise the chin and tilt the head towards the back. Then push your navel downwards and raise the tailbone.
  • Hold the pose for 30 seconds. This forms a cow pose.
  • For the cat pose, you need to exhale and bend your head. Your chin should touch your chest and then arch the back.
  • Hold the pose for 30 seconds and then keep switching the poses and do it for a minute or two.


Balasana is also known as a resting pose. It reduces stress and tension, calms the nervous system, and relaxes the neck and back deeply.

  • Sit on the floor on your knees and let the hips rest on the heels. Let the hands rest on the knees.
  • Now bend your torso forward from the hip and let the forehead touch the ground.
  • Stretch the hands forward and palms facing down. Now gently press the chest on your thighs.
  • Hold the position for a minute. Release and come back to the starting position.

Ardha Matsyendrasana

A seated-twist pose is a great way to detox and makes the entire spinal column strong. The asana massages internal organs and induces flexibility in the neck.

  • Sit straight on the floor with the stretched legs. Keep the feet together and spine straight.
  • Now fold the left leg inside and let the heel lie next to the right hip.
  • Now take the right leg over the left knee and keep it next to it.
  • Slightly twist the waist, shoulders, and neck towards the right, while keeping the spine erect.
  • Set the gaze over the right shoulder and place the right hand on the floor behind you, and the left hand on your the right knee.
  • Hold the pose for a minute and breathe deeply but slowly.
  • Breathe out and release the pose and get back to the starting position.
  • Repeat the same on the other side.

Viparita Karani

Viparita Karani is a difficult pose but does wonders for the neck pain. It is a relaxing pose that calms the mind, eases the spine, and takes off the pressure from the neck.

  • Lie straight on your back near a wall. Your hips should be touching the wall. Now lift the legs up against the wall.
  • Keep the feet parallel to the ceiling and let your legs touch the wall.
  • Your hands should be resting on the floor beside your body and the palms facing upwards.
  • Your body should be at a 90-degree angle. Now lift your hips. You can use prop or hands for support.
  • Relax your body, close your eyes and breathe. Hold the pose for at least 1-2 minutes.
  • Release and roll on any side. You can also try this pose without using the wall, once you get the perfection.


It is the conclusive restorative yoga asana. This asana is practiced at the end of the yoga session. The pose relieves stress from within, calms the mind and body, and instills a feeling of peace and harmony.

  • Lie on your back in a relaxing position on the ground. Keep your eyes closed, legs apart comfortably. Let the knees relax and toes face sideward.
  • Keep your arms alongside your body and palms facing upward. Keep breathing deeply and gently.
  • Be in the position for 10-20 minutes while remaining peacefully awake.

Along with yoga posesAyurvedic massage therapies and simple neck exercises like moving the neck in a circle, moving forward and back, will also help. So bid the neck pain goodbye with the help of yoga practice.

Best 5 Yoga Poses for Neck Pain