Top 5 Yoga Poses For An Aching Neck

Aching NeckA pain in the neck can be quite an uncomfortable experience. This is the reason there is also a common English expression, “a pain in the neck” which is used to refer to any person or task that causes great discomfiture to the person experiencing it, and which the sufferer wants to get rid of as soon as possible.

Neck pain is caused due to a number of reasons such as poor posture, muscle strain, degenerative diseases, tumors in the neck, and neck-bone abnormalities. The pain can be alleviated, and even prevented, by regularly assuming certain prescribed yoga poses, and taking care to not overburden the neck by avoiding faulty postures of sitting, standing or lying down.

Yoga Exercises For Aching Neck

Salabhasana (Locust Pose)

Salabhasana, a backward bending pose, relieves and strengthens the muscles of your neck. Lie down on your abdomen.  Slowly, lift your head, neck and chest upwards.


Simultaneously, lift your legs upwards without bending them at any point. While performing this exercise, allow your shoulder blades to stretch out. Remain in this position for 30-60 seconds.

Bhujangasana (Cobra Pose)

Bhujangasana is another backward bending pose, which is an excellent exercise for strengthening the muscles of your neck and the back, thereby relieving or preventing any pain or discomfiture in those regions. To perform this asana, first, lie down flat on your abdomen.


Slowly raise your head, neck, shoulders and chest, while supporting your body on your arms. Keep your legs straight and in contact with the floor. Gently, bend your head backwards and remain in that position for 30-60 seconds or as long as you can. Repeat this exercise at least 5 times a day.

Natarajasana (Reclining Twist)

Nataraja is the Hindu God Shiva in a dance pose that he assumed in rage.  Natarajasana is a yoga pose that makes the performer resemble the pose that Nataraja assumed. The first step to perform this exercise is to lie down on your back with your hands by your side and your legs stretched straight out.


Lift your right leg, bend it at the knees and place it on the left leg while keeping your abdomen and chest facing upwards. Stretch your hands perpendicular to your body, on either side, and turn your head towards the right side. This pose will methodically twist your head and neck, which is beneficial for strengthening the muscles of that region, thereby preventing or alleviating any pain in that region. Remain in the twisted position for a ½ -1 minute. Repeat the exercise on the other side.

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Balasana (Child Pose)

Balasana is a pose in which you might have naturally assumed as a baby. This pose relaxes your body and calms your mind. In the process, this pose is also found to be effective in the case of treating neck and back pains.


Sit in Vjrasana (Kneeling Pose) and bend forwards till your head touches the floor. Your arms should be relaxed and placed on your sides, with palms turned upwards. You can remain in this position for as long as you want. Rise up slowly and return back to the kneeling pose. Repeat the exercise 3-5 times.

Bitilasana (Cow Pose)

Bitilasana requires you to stand on all your fours. Stand on your hands and knees in a table-top position. Your trunk should be parallel to the ground and your thighs should be perpendicular to it. Slowly arch your head and neck backwards, thus relieving them of any tension or pain.

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.