Neck pain or stiffness is a commonality nowadays. Every other person from a working professional to a dedicated homemaker is at the risk of suffering through it. In fact, with the daily and busy routine, we often neglect our body which eventually results in a major problem later on.

Neck pain is no different. When not taken care of or managed at an early stage, it can turn into severe disorders like sciatica, spondylitis, cause of ligament abrasion, etc. Hence, early detection along with proper care and workout is strongly advisable. Today, science has a lot of methods to offer in order to manage this or get rid of the ailment, some of the most common being – medicine, surgery, postural analysis, and correction, etc. However, there is a unique method which is cost-effective, safe and result-yielding. And, that is the science of yoga. Through yoga therapy, you can find instant relief and gradual depletion of the issue by adopting the most natural way. Even though there are several distinct yoga asanas for relieving neck pain, we have selected the best ones that can be performed by everyone, irrespective of the level of yoga practice.

Read about the five amazing yoga poses for neck pain and how these postures can help you not only manage the ache and the stiffness but also contribute to its overall strengthening as well:

Paschimottanasana or Seated Forward Bend


Sit in Dandasana position on the mat – spine straight and legs stretched in the front with feet touching each other. Lift both the arms and bend your body forward. Let your arms hold your feet as you exhale. Bend as much as you can. Beginners can try touching the feet with their finger tips. As the flexibility and fitness level grows, you shall be able to completely hold the feet in the grasp of your palms. Keep your neck aligned with the head. Gently lift the chin and the chest upward to a 45 degree angle while inhaling. Hold the position for 5 seconds before releasing the position while exhaling. This is one of the best yoga poses for strengthening neck muscles while working the core for losing abdomen fat.

Vajrasana or Thunderbolt Pose Variation



An ultimate yoga asana for relieving pain in the neck, Vajrasana is performed in sitting position. You can prepare for this pose by sitting on your heels, spine straight and both arms resting on the thighs. Move both the arms at the back to rest upon the lower back. Bend forward to let your forehead rest on the floor. Turn your head towards the right and count up to 10. You shall feel slight discomfort as you bend your neck towards either side. However, if you feel too uncomfortable then do not hold on any further. Instead, just switch the side. Repeat this up to 5 times while switching the side of twist.

Bhujangasana or Cobra Pose Variation


This variant of Bhujangasana is a unique yoga pose ideal for strengthening the neck muscles, toning them while relieving it from pain or discomfort. Lie flat on the stomach. Align your legs next to each other. Bring both the arms to rest on respective side of the body. Place both your arms to rest on the back. Inhale and gently lift your torso upwards. Lift as much as you are comfortable with, chin pointing upwards. Remain in the position for 15 seconds. Come back to the original position while exhaling.

Sukhasana Parivrtti or Seated Neck Twist

Sukhasana Parivrtti

This is the perfect yoga pose for relieving neck pain and cramps. Sit in cross legged position with spine straight and neck aligned. Twist the torso towards the right and circle the right arm to rest on the floor at the back. Rest the other hand on the right knee. While exhaling, twist your upper body towards the left while your head shall also follow the same direction as the rest of upper body. Remain the pose for 10 seconds. Inhale. Switch sides.

Savasana or Corpse Pose


Conclude your session with Savasana for ultimate relaxation. Lie flat on the back with your arms slightly away from the body, palm facing upwards. Let your legs be slightly apart from each other for maximum comfort. Let your body restore and relax as you gently breathe through this pose for up to 15 minutes.

Practice these yoga poses as part of a regular workout routine and find way to a pain free neck.

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