Yoga For Neck Pain: 7 Proven Yoga Poses You Should Try 2020

Do you even know how effective yoga for neck pain can be?

Hey there, today I am gonna tell you a bit of information or you can say a remedy for the problem that we face in our day to day life.

According to the research of german study published in the journal of pain showed the yoga can be a more effective treatment for neck pain.

This is just a small part of it many people work daily on their laptops an average of 8 hours on the screen and definitely, it can cause you several other problems later in life.

In today’s blog, we going to share brief knowledge about one of the most common issues you face while playing video games, working, watching movies, etc, and that is neck pain after using devices for two long.

So, without any further delay lets dig into this.

What Exactly Is Causing Your Neck Pain?


The main causes of neck pain can be either from the joints in the spine itself called the facet joints, which can cause arthritis in it. But there are some common conditions causing neck pains are.

Degenerative disc disease, neck strain, osteoarthritis, cervical spondylosis, spinal stenosis, poor posture, and neck injuries, etc.

But more often if you look around and analyze your lifestyle, so we are moving around the digital era, where most of the things get done with just one click and it could be one of the reasons to not move our body.

The other things could be consistently using the devices for a long duration. However, it won’t affect you in the beginning or it may be seen that you almost ignore this and try to fix this with just the help of stretching.

Look, as we can change or lifestyle or but I don’t think that anyone can compromise with the work, especially those people who are working from home, It is required to stick in front of the devices for a long time…

Doing some stretching and having painkillers won’t be the best decision to get over from this.

So what is the solution for this……

Let’s find the unique and ancient art, yoga for neck pain that always are beneficial and good to maintain the balance of lifestyle.

What Are The Yoga Asanas For Neck Pain?

1. Warrior II Pose

Warrior-2-yoga for neck pain
Warrior 2 yoga pose

Warrior 2 Pose is a standing yoga pose that helps to enhance strength, flexibility, stability, and concentration as well. It’s named after the Hindu mythological warrior, Virbhadra an incarnation of Lord Shiva.

How to do it

Start with Standing at the front of your mat and make your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.

Spread your legs three to four apart so that you are standing in a straddle pose with your hands at your thighs.

Now reach your arms out to the sides, parallel to the ground and palm down.

Place your feet to the right so that the right foot turns to face directly toward the right side of the mat and the left foot turns 45 degrees toward the right side of the mat.

Now bend your right knees at a 90 angle so your chin is perpendicular to the ground and centered over your foot.

Look towards your right hand, if it creates tension in your neck back off and only turns your head as far as its comfortable.

Hold the pose for several breaths, keeping your torso perpendicular to the ground, relax.

Now release the posture by straitening your right leg. Do it for 5 to 10 minutes for better results.

2. Extended Triangle Pose

Every single posture needs to have proper alignment, it’s not the easiest skill to acquire, but the extended triangle pose will help you to sharpen it.

Triangle-yoga for neck pain
Extend Triangle yoga pose

How to do it

Let’s start with standing in your feet about two and a half to three and a half feet apart.

Reach your arms to the sides, parallel to the ground, palms down.

Now turn your right foot 90 degrees to the right and turn your left foot about 45 degrees toward the right side.

Shift your hips little toward the left as your chest and arms shift slightly to the right.

Bending at the hips, lower torso to the right so your left side is facing up, and place your right hand on the mat outside of the right foot. (If you having any problem to reaching down the floor, then place your hand on your shin somewhere that feels comfortable).

Start stretching your left arms toward the ceiling, palm forward, creating a straight line from your left hand down your arm, through your left shoulder, your right shoulder, and your right hand.

Now keep your head in a neutral position or, if your neck feels ok, turn your face up to look at your left hand. Make sure your chest is facing forward.

Start Pressing the outer edge of your left foot and the heel of your right foot into the ground as you lift the inner arches of your feet.

Hold the pose for several breaths, relax and repeat for 5 to 10 minutes regularly.

This is not only the yoga for neck pain but helpful in the backstretch.

3. Cat-Cow Pose

Since stress annoys back pain as well as neck pain, take a cue from the animals and practice this relaxing yoga-inspired stretch.

Yoga For Neck Pain: 7 Proven Yoga Poses You Should Try 2020 1

How to do it

Let’s get down on your hands and knees. Your hands should be pointing forward and aligned underneath your shoulders, and make sure that your knees should be aligned underneath your hips flexor.

Now start Inhaling and slowly arch your back over, dropping your belly towards the floor with raising your head, chest, and tailbone up.

Remain in the same position and hold the breath for 3 seconds.

After that Exhale your breath and slowly round your back over a count of 5, dropping your head and tailbone down and pulling your belly inwards.

Again, repeat the same hold your breath for 3 seconds.

Repeat the stretch for 3 to 5 times in each direction.

4. Thread the needle pose

Thread the needle yoga for neck pain is a perfect pose to unwind neck and back muscles and to literally wring out the entire spine.

hread-the-needle yoga for neck pain
Thread-the-needle-pose

How to do it

Let the posture begin on your hands and knees in a tabletop position. Your shoulders need to be placed over your wrist, and hips over knees.

Now inhale and lift your right arm to the sky opening the chest, then exhale and pull your belly to the spine.

Draw your arm underneath of your resting or the posterior side of your right shoulder and releasing your head to the floor.

Try to maintain level hips to protect the low back and support rotation of the spine. You can either leave your hand where it is or you can reach the left hand to the sky opening the left side of your chest.

If you want to go deeper rotate your left palm to face backward then bend at the elbow and rest the back of your left hand on your sacrum.

In the end, if you want some extra edge for the left side of the body you can extend your left arm back up reach it forward over your head toward the top of the mat.

Hold this position for several breaths relax and repeat it.

Do it for 5 to 10 minutes regularly for better results.

5. Cow Face Pose

Basically, it is known as the cow face pose because when you see from the front, the outline of the body is thought to resemble the broad mouth and narrow head of a cow.

cow face yoga for neck pain
Cow face yoga

How to do it

Sit down on your mat with your legs stretched straight in front of you.

Bend your knees, and make your feet closer to your body, and slide your right leg under your left leg, bringing your right foot back to your left hip.

Now draw your left foot to your right hip, stacking your left knee directly on top of your right knee. Your heels should be an equal distance from your hips.

Raise your left arm into the air, blending it down at the elbow as you reach behind your head down along your back and do the same with the right hand as well.

After that interlock the fingers of your left hand with the fingers of your right. (Don’t overstretch, if you can’t get your hands to meet behind your back, hold a strap or belt in your left hand and grip it with your right hand.)

Breathe naturally in this upright posture.

Bend forward, bringing your chest down toward your knees, this will deepen the stretch in your hips and shoulders.

Breathe smoothly and evenly while holding the pose for as long as you are comfortable. Relax and repeat it.

Do this yoga for neck pain up to  5 to 10 minutes with long breaths 

6. Corpse Pose

When all of the postures that you have been doing in classes, are done, it’s traditional to end up your practice in what’s called corpse pose (savasana). This pose makes you feel energized and relax.

Shavasana-yoga-pose.
Shavasana-yoga-pose

How to do it

First, you need to sit down on your mat with your hands by your sides and your knees bent.

Now lay down slowly, leaning back on your elbows while unraveling your spine and sliding your legs out in front of you until you are resting on your back.

Now move your legs 8 inches to 18 inches apart to relax your hips. Then move your hands and arms 6 to 12 inches away from your sides with your palm facing up to relax your shoulders. (if your neck feels tense, place a rolled blanket or a towel under it).

Relax, let your body sink into the ground, and your mind focuses inward.

Stay in this pose for as long as you feel comfortable, letting your whole system relax deeply. Ideally, you will feel like you are falling asleep while remaining fully conscious.

Now to release the pose, start by gently wiggling your fingers and toes to reawaken your body. (allow yourself ample time to regain full awareness and movement).

Do this posture for 5 to 10 minutes straight.

7. Standing Forward Bend Pose

The standing forward bend stretches the entire backside of your body and then makes you smarter and relaxed. This pose increases the blood flow in your brain, stimulating intelligence.

Standing-Forward-Bend yoga for neck pain
Standing-Forward-Bend

How to do it

Start with standing in the middle of your mat, legs together and weight centered on the balls of your feet.

Start Inhaling both of your arms straight up overhead, alongside your ears.

Now keeping your legs straight, exhale and bend forward at the waist, reaching down and grabbing hold of the back of your legs wherever feels the most comfortable.

After that keep your head and neck relaxed, allowing gravity to do its work.

Hold the pose for a while and breathe smoothly and evenly for several breaths. As you get more comfortable with this pose you will able to stay in it for minutes at a time.

Now release the pose by bringing the hand to your hips lifting the straight torso to the waist-level. So, its parallel to the floor, and then raising it up straight on an inhale.

Relax, and repeat, do this posture for a couple of breaths.

Wrapping up

In our fast lifestyle, we are used to getting dependent on several things, whereas most of us spend hours and hours in front of laptops to get the work done.
And after a while, if the common problem occurs like back pain or neck pain then there is nothing new.

But did you ever think about it, if it gets big by the time?

These small things can become a major problem, later in life, so it’s better to find a cure for it and start working on it while you can’t change your profession.

As you see above, I have listed some dedicated yoga poses. You can apply this yoga for neck pain or the back stretches to firm the perfect postures in your daily life and I am sure you will see the difference in your life.

By doing these postures you will see the major difference in your neck and back area and it also improves your sitting posture.

Thank you!

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