Yoga for Neck Pain to Help Release Tension

Modern life is not kind to your neck. Tension arising from stressful days as well as near-perpetual tech neck (seriously, pay attention to your neck position next time you’re scrolling on your phone) can leave your upper body feeling tight and sore. As an antidote, consider yoga for neck pain.

This 15-minute yoga sequence focuses on poses that you can adjust to your needs so they’re gentle yet effective. You’ll stretch and open the neck so you can emerge feeling looser and more at ease. Carry this feeling with you—when tension returns during your day, pause and turn to any of these stretches for neck pain.

Listen to your body, use props liberally, and honor where you are today rather than push past that, even if that means skipping some of the poses.

Gentle Yoga for Neck Pain

You’ll want to have a folded blanket, one or two yoga blocks, a bolster, or a firm pillow within reach.

Supported Fish Pose

Supported Fish Pose is a backbend that can help release tension in the neck, chest, and upper back. It stretches the front of the throat, easing discomfort and promoting relaxation. If it feels too intense for you, skip it.

Place a yoga block (on its medium or low height), bolster, or firm pillow across the top of your mat. Sit in front of it, then slowly lie back, aligning the bottom edge of the prop with your shoulder blades. Let your head rest on the mat or a second prop for support. (You can use a bolster, folded blanket, or pillow behind the first prop. If your head doesn’t reach comfortably, stack your props higher.)

Relax your arms by your sides, palms up. Stay here for 3 minutes, releasing your entire body with each exhalation.

Savasana

Slowly move out of the pose, remove the props from your mat, and rest flat on your back in Corpse Pose for a few breaths.

Thread the Needle Pose

Come to hands and knees. Thread your right arm across your chest and under your left arm, lowering your right shoulder and ear to the mat in Thread the Needle. Rest your left hand wherever it feels supportive, whether you keep it beneath your left shoulder to support your body weight and take pressure off your neck and shoulder or slide it forward toward the front of your mat for more of a stretch. For more support, rest your head on a bolster or pillow.

Stay here for 3 minutes, breathing deeply into the stretch.

Release gently and repeat on the left side. Ease out of Thread the Needle with mindful movement to integrate the release.

Gentle Dynamic Releases

Return to Tabletop Pose. Shift your hips left and gaze over your left shoulder, stretching the right side of your neck.

Stay here for a few breaths, then switch sides.

Cow Pose

Return to neutral and come into Cow Pose for a few breaths by arching your back, lifting your gaze and tailbone.

Cat Pose

Slowly move into Cat Pose for a few breaths by rounding your spine, tucking your chin and pointing your tailbone down.

Seated Neck Stretches for Neck Pain

Come to a comfortable cross-legged seat (or sit on a block/bolster for ease).

Gently lower your left ear toward your left shoulder to stretch the right side of your neck. Stay here for a few breaths.

Repeat on the other side.

Tilt your chin up to open the front throat for a few breaths, then tuck it down to stretch the back of the neck.

Turn your gaze over your left shoulder, then right, holding each side for a few breaths. Move mindfully—no forcing.

Closing

Lie down or sit comfortably for a few minutes in stillness. Take slow, deep breaths and notice the new spaciousness in your neck. Carry this feeling of ease with you—when tension returns, pause and invite back this softness. And feel free to incorporate these stretches for neck pain throughout your day.