Yoga For Neck Pain: 6 Best Yoga Poses To Reduce Cervical Pain

yoga for neck pain: 6 best yoga poses to reduce cervical pain

Yoga can be an effective way to alleviate neck pain by improving posture, increasing flexibility and releasing tension in the muscles surrounding the cervical spine. Yoga poses that specifically target the neck and shoulders, help to reduce discomfort and promote relaxation. Practising yoga regularly not only helps address existing neck pain but also can prevent its recurrence by promoting better alignment, reducing stress and overall well-being.

Here, take a look at some of the best yoga poses that help to reduce cervical pain.

Neck Rolls

Neck rolls are a simple way to relieve tension in your neck. This helps to loosen tight muscles in your neck and improve blood flow, reducing pain and stiffness.

Start by sitting or standing up straight. Slowly drop your chin towards your chest, then roll your head to the right, bringing your right ear towards your right shoulder. Roll your head back to the centre and then to the left, bringing your left ear towards your left shoulder. Repeat this motion several times, moving your head gently and slowly.

Cat-Cow Stretch

Also known as Marjaryasana-Bitilasana, this pose gently massages your spine. The cat-cow stretch helps stretch and mobilise your spine, including your neck, reducing pain and increasing flexibility.

Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale as you drop your belly towards the floor, arching your back and lifting your head and tailbone (cow pose). Exhale as you round your spine, tucking your chin towards your chest and tucking your tailbone under (cat pose). Move between these two positions, flowing with your breath.

Child’s Pose

Also known as Balanasa, this pose stretches your back and neck. This pose gently stretches the muscles along your spine, releasing tension and relieving pain in your neck and shoulders.

Start on your hands and knees, then sit back on your heels and reach your arms forward, resting your forehead on the floor. Keep your arms extended or relax them by your sides. Take deep breaths and let your body sink into the stretch.

Thread the Needle Pose

Also known as Urdhva Mukha Pasasana, this pose targets the muscles in your upper back and shoulders. This pose helps release tension in your shoulders and upper back, reducing the strain on your neck.

Begin on your hands and knees, then reach your right arm under your body, threading it between your left arm and left knee. Rest your right shoulder and cheek on the mat, and extend your left arm overhead or wrap it around your back. Hold the stretch for a few breaths, then switch sides.

Downward-Facing Dog

Also known as Adho Mukha Svanasana, this is a rejuvenating pose that stretches your entire body, including your neck. This pose helps relieve tension in your neck and shoulders while strengthening your upper body.

Start on your hands and knees, then lift your hips towards the ceiling, straightening your arms and legs to form an inverted V shape. Press your heels towards the floor and relax your head between your arms, allowing your neck to lengthen. Hold the pose for a few breaths, feeling the stretch along your spine and the back of your neck.

Bridge Pose

Also known as Setu Bandhasana, this is a gentle backbend that opens up the front of your body, including your neck and chest. This pose stretches the front of your neck and chest, relieving tension and improving posture.

Lie on your back with your knees bent and feet hip-width apart, arms resting by your sides. Press into your feet and lift your hips towards the ceiling, engaging your glutes and thighs. You can interlace your hands beneath your back for support, or keep them by your sides. Hold the pose for a few breaths, then slowly lower your hips back down.