Hello, you beautiful amazing yogis!
Welcome back to my humble humble blog 🙂
After writing a post on yoga poses for back pain a while ago, I’ve gotten some feedback from some of you to create another post specifically targeting on different yoga poses for neck pain that is beginner friendly!
Neck pain, in general, can be caused by a lot of different factors. Just waking up at the wrong side of the bed can sometimes just give you some straining on your neck. And that can be soooo uncomfortable. Or you get it from doing some sports over the weekend OR (the famous one) stressing too much.
Yes, stress can definitely contribute to your neck pain/straining.
While the pain can be painfully annoying, there are some simple yoga poses for neck pain that can really help you to stretch and release the tension 🙂
P/s: To get more different routine, check out my review on Alo Moves here.
Let’s get into it!
5 Simple Yoga Poses To Help With Neck Pain
1. Sukhasana (The Seating Pose)
- Sit down on your mat
- Your legs can be crossed or heels lined up together (right heel in front of the left heel, for example)
- Sit straight, heart over pelvis, head over heart
- Keep your neck long
- Give at least 5 deep breaths here
- You can lower your gaze
2. Neck Rolls
- Slowly, make a circle with your neck
- On an inhale, bring your head back and circle it around from left to right
- On an exhale, lower you head and circle it from right to left
- Remember to draw an imaginary circle with your nose
- Change sides after 5 rounds of breaths
3. Cat & Cow Pose
- Go to your all fours/ tabletop position.
- Hands right below the shoulders, knees right below the hip point.
- Spread your fingers wide, keep your spine long.
- Make sure your shoulder and core are not collapsing to the earth. Find energy on the shoulders.
- As you inhale, loop the shoulders, drop the belly, tailbone and head up to the sky & look forward.
- As you exhale, navel going up to the spine and away from the yoga mat.
- Start from taking down your tailbone, drawing your spine upwards, and let your head loose.
4. Thread The Needle
- From tabletop position, on an inhale, bring your right hand up (keep the integrity on your neck, don’t let it droop), gaze upward
- On an exhale, bring your right hand back down and go in between your left arm
- Straighten your right arm out
- Your right ear touches the mat
- Head resting on the mat
5. Child’s Pose With Your Hands On Your Side (Balasana)
- From a tabletop position, on an exhale, gently lower your hips to your heels
- Gently lower down your head, for your crown of the head to touch the yoga mat
- Your hands by your side
- You can rest your head on the right side and switch after 5 deep breaths
- To go back up, press your palms against your yoga mat and pull your body upwards back to the tabletop position
How Yoga Can Help
Sometimes when we are always working in front of the laptop, doing our work, and having this as our daily routine can really contribute to our neck being stiff and feeling strained.
Have you ever stopped to notice how your neck is doing when you’re facing down, reading all those texts on your phone, scrolling through Instagram and watching YouTube videos?
Just to share something with you (you’d have probably known this, but just thought of reminding all of us again), that our neck is supposed to be an outward C-shaped. It’s not supposed to be straight and it’s not supposed to be hunched. And when we’re prone to looking down on our phones, over time, the bones can actually “transform” to become straight, or worse – an inward C-shaped. I knew this from multiple sessions with a chiropractor 🙂
This is how yoga can help:-
- First thing first, yoga can definitely help you to get away from your devices, at least
- Let you be aware of your body movements and more specifically, how your neck is doing
- Stretch and get your neck moving
How Often Do I Have To Practice This
You guys know how much I preach practicing yoga every day 😉 But I know it’s not easy and that some people might not enjoy the same thing as I do.
Though I do recommend to at least practice this 5 times a week consistently until the pain subsides, you can try doing it slowly like twice a week. But when you do this yoga poses for neck pain practice, really take the time to focus on your neck well being and really loving your neck. Give it some loveee!
You can also honestly do it when you get the pain. And if you do this, I’d recommend to do it more consistently for at least a few days to really stretch and get your neck moving 🙂
I wish yoga can really help you as painkillers do, but unfortunately, yoga does not do that..
It takes more time and practice for a long-term result, try practicing at least twice a week.
Don’t forget to get your devices away from the yoga mat for a while. You can practice the poses above beforehand, and once you get the hang of it, you can try to do it without even looking at your phone 🙂
Remember to pay attention to your neck and how it’s doing! 🙂
The Pain Doesn’t Subside.. & I Feel More Pain
If there’s one thing that you need to know about yoga is that yoga is more about body and mind awareness. And how we learn to listen to what’s happening with our body.
So listen to your body. If it feels bad, if there’s something wrong, ease up buddy. Take a break and don’t force yourself. If the pain doesn’t subside even a little bit at least after 7 days a consecutively practicing the poses, or if the pain becomes worse, I’d recommend checking with your doctor to make sure your neck is all okay.
If you’re having the normal neck stiffness and some straining, the poses above would usually help 🙂
I really hope you’d give these poses a try! 🙂
Remember not to force yourself and don’t forget to breatheee. Try to relax yourself when doing these poses, and hopefully, it will give you the pain-free amazing neck again!
If you’ve tried the poses above, how do you like them? If you have your own yoga routine for neck pain, let me know down below, would love to share ideas here! 🙂
Anyway, till my next post, Namaste 🙂