5 Best Yoga Exercises For Neck Pain

Neck PainA pain in the neck is really a pain in the neck!  The nagging and extremely uncomfortable nature of this ache has earned an English proverb after it, “a pain in the neck”, meaning, an uncomfortable situation from which any sane person would want to get rid of as soon as possible! A nagging pain in the neck is the last thing that you would want to welcome you after returning home from work after a tiring day, or waking up early in the morning.

However, you cannot help being vulnerable to it, as lifestyle habits such as sitting at your  office desk for long or resting your neck in a faulty posture while sleeping, can cause it. The other causal factors can be spondylosis, spinal fractures or infections, and cervical cancer, which need medical consultation. The simple postural aberrations can, however, be treated by performing simple yoga exercises.

Yoga Exercises For Neck Pain

Vipritakarani (Legs Up The Wall Pose)

Performing the Vipritakarani asana does not take as long as it takes to pronounce its name. All you have to do is to lie down on your back and place your feet up against a wall. This exercise can be done on the floor or on your bed.  Place your hands on the sides with your palms facing upwards.


Breathe normally and remain in the assumed pose for 2-3 minutes or for as long as you can. Gradually, push yourself backwards and bring your legs down to a supine position. This exercise stretches your neck and back muscles and relaxes them.

Bitilasana (Cow Pose)

Bitilasana is essentially a backbending exercise with the body in a table-top position.  Similar to other backbending exercises, this exercise stretches and relaxes the spine and neck. Stand on your palms and knees with your hands straight and your torso parallel to the floor.


Your hips should be in line with your knees and your shoulders should be in line with your palms. Stretch your neck backwards and look upwards with your back and belly inclined towards the floor. Breathe normally. Revert to the table top pose and perform the Cat Pose, which involves forward bending of the spine and neck in the table top position.

Nataraja Asana (Reclining Twist)

Nataraja is the very elegant dancing form of Shiva. Nataraja asana mimics this form in the lying down position. Lie on your back on the ground. Now, cross your right leg over the left.  Gently twist your neck and torso to your right.


Breathe normally and remain in this position for 30-60 seconds. Revert to the supine position and repeat the exercise with the left leg. This asana provides a healthy twist to your neck and spine, thereby relaxing them.

Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana is a sideways bending exercise performed in a standing pose. This exercise stretches the spine and the neck, thereby relaxing them. Stand erect and then spread your feet apart to form a triangle with your legs.

Utthita Trikonasana

Now, stretch your arms, bend down on one side and try to touch your ankle of that side with one hand while holding the other hand straight up, diagonally. Remain in this position for 30 -60 secs. Revert and repeat the exercise on the other side.

Balasana (Child Pose)

Balasana is the pose that resembles a baby in its reclining posture. This exercise basically relaxes the mind and provides a healthy twist to the neck, which is very effective in curing neck pain. To perform this asana, sit on your knees with your thighs on your shank, and the toes of your legs pointed inwards and touching each other.


Bend your body forwards till your forehead touches the floor. Turn your head to one side and rest it on the floor, with your eyes closed. After some time, you can turn your head to the other side. Relax in this pose for 60 minutes or for as long as you like.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.