8 Amazing Yoga Asanas for Neck Pain

In the busy hustle and bustle of life, there is a lot that the human body suffers. People spend hours working in front of the laptop or computer in their workplaces. All this creates some kind of tension in the neck and shoulder area. This causes the muscles to be strained and that is when people suffer from neck pain, back pain, and discomfort in the shoulders.

But there is good news.

Although many of the doctors do suggest pain killers to treat the pain, there are a number of yoga exercises that can actually help you to alleviate neck pain and relax those tense muscles.

Below mentioned are some of the popular yoga exercises that aid in relaxing and giving you relief from neck pain.

Yoga for Neck Pain

1. Uttanasana

To perform this yogasana, you must stand with the feet hip-width apart and the hands placed on your buttocks.

As you exhale, bend forward, sliding the hands down the back of your legs, and bringing the chest toward your thighs and then tucking your chin.

As you inhale, lead with your chest as you lift it away from your belly and slightly lift the chin. Bring the torso halfway up and the hands alongside the knees, and squeeze the shoulder blades together.

As you exhale, bend forward, sliding the hands back toward the heels and relaxing the shoulder blades as you tuck your chin. You must repeat this asana about 6 to 8 times.

2. Vajrasana

To perform this yogasana, you must come to kneeling position with both of your arms overhead.

As you exhale, tighten the belly around the low back as you bend forward, sweeping the arms down and behind the back, resting the hands on the sacrum, palms up. Bring the chest towards the thighs, and the forehead toward the floor.

As you inhale, lead with the chest and sweep the arms wide, flattening your upper back to return to your starting position. You must repeat this asana about 6 to 8 times.

3. Cakravakasana

To perform this yogasana, you must start with your hands and knees with shoulders above your wrists, and hips above your knees.

As you inhale, lift up the chest away from the belly, flattening the upper back while drawing the shoulder blades closer to each other.

As you exhale, you must gently contract the belly and around the low back without collapsing the chest over the belly. Bring the hips back and toward the heels as you bend the elbows and lower the chest toward your thighs, and the forehead is towards the floor.

You must repeat this asana for around 6 to 8 times.

4. Bhujangasana

To perform this yogasana, you must lie on the belly, turn the head to your left, and cross the hands over the sacrum, with the palms facing up.

As you inhale, use the upper back muscles in order to lift the chest while simultaneously sweeping the left arm wide and forward, bending the elbow and placing the edge of the left hand against the forehead (in the position to salute), with your head facing the center.

As you exhale, lower the chest while sweeping the left arm wide, and returning the hand to the sacrum and turning the head to your right side. You must do 4 rounds by using alternate sides each time.

5. Sukhasana

To perform this yogasana, you must sit comfortably with the spine extended, progressively deepening the inhale and lengthening the exhale.

While you inhale, you must feel the chest expand.

While you the exhale, you will feel like the navel drawing in toward your spine. You must take 12 breaths in this position.

6. Sukhasana Parivrtti

To perform this yogasana, you must sit with the legs crossed and keep your spine erect.

Place the left hand on the right knee, and the right hand placed on the ground behind you, the right arm externally rotated and the fingers pointing away from the sacrum.

As you exhale, twist the torso to the right while turning the head in a similar direction. Stay in the position and inhale.

As you exhale, keep turning the shoulders to the right while you turn the head to the left. As you inhale, extend the spine vertically.

With each subsequent exhale, lean your head towards the left shoulder, then further stretch the right side of the neck as much as you can. You must do 8 rounds by using alternate sides each time.

7. Paschimottanasana

To perform this yogasana, you must sit with your legs pulled forward, keep the back straight, and rest your hands on your thighs.

As you exhale, bend the knees slightly as you lean forward, sliding the hands down your legs toward the feet and then bringing the chest toward the thighs while tucking the chin at a 45-degree angle.

As you inhale, keep the shoulders relaxed and the scapulae pulled toward each other once you lift the chest, keep chin lifting slightly. As you exhale, lower the torso toward the legs, and keep the chin tucking. You must repeat this asana for around 6 to 8 times.

8. Utthita Trikonasana

To perform this yogasana, you must stand with your feet spread apart than the shoulders, left foot turned out at 90-degree angle.

As you inhale, extend the arms so that they are parallel to the floor.

As you exhale, bend laterally toward the left, while keeping the shoulders in the same way as the hips. Place the left hand below the left knee as you turn the head toward the left foot. Keep the arms aligned, left arm, palm pointing toward your left foot and the right arm pointing to the sky.

As you inhale, sweep the right arm over and forward toward the right ear, turning the head toward your right palm.

As you exhale, sweep the right arm at the previous position (in line with your left arm) while turning the head to look at the left foot. Repeat the arm movement for four times in total, alternately turning the head up to look toward the right hand on each side and inhale and bend down to look at the left foot on each exhale. You must Inhale to stand, and then repeat the same on the other side.

Relieve Your Neck Pain and Relive 

The above-mentioned asanas are some of the popular yoga techniques which can help you to get relief from neck pain. Routine hectic life takes a toll on the body of people. Performing such yogasana is definitely going to benefit. But it is important to note that the asanas need to be performed regularly in order to gain maximum benefits out of them.

Also Recommended

6 Easy Yoga Asanas for Knee Pain


I define myself as a voracious reader and an avid writer. I firmly believe that reading non-fiction has played a vital role in honing my writing skills. And when I am not writing, you will find me in trekking Himalayas/ Sahyadris or on a backpacking trip exploring the unexplored places.

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