Neck Pain Yoga and Yoga for Headaches 5 Simple Yoga Poses to Neck Pain

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How to Get Rid of Neck Pain

We have been spending hours together in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. Even if you are sitting at a desk all day, you’re feeding a baby, or by sitting on our feet for long, we carry a lot of tension in our necks. This continuous tension and stress can affect the muscles and ligaments to shorten and tighten. This is more than just a pain in the neck; that restrict movement in the neck.

So what could be the best medicine when you wake up with a stiff neck or having chronic tight neck muscles? Off course its yoga to get out of hock.

Here we have put in 5 simple yoga poses to relieve you from neck pain. If you have a chronic neck problem kindly speak to a doctor before you begin a yoga program or work with an experienced teacher. Move cautiously and stop if you experience any pain no matter what.

Balasana Yoga

Child Pose >>>

  • First sit on your heels by resting your hips on the heels, now bend forward, and lower your forehead to the floor.
  • Lay your arms alongside your body with hands on the floor and your palms facing up.
  • Mildly press your chest onto your thighs and hold this position for a few minutes.
  • Gently come up to sit on your heels and relax.


  • Gives a deep relaxation for the back and neck
  • Relaxes the nervous system.
  • Relieves constipation.

Do not perform this asana:

  • If you have a severe knee or back injuries
  • Pregnant women stay away from doing this pose.
  • If you had recently suffered from diarrhoea or if you are presently suffering from you can avoid.

Cat Pose – Cow Pose in Yoga >>>

Warm up working on with the Cat and Cow with the breath. This pose tackles various causes of stress in the neck through the action of bending or the condition of being bent, especially the bending of a limb or joint and extension of the neck.

We frequently; many times hang our heads — watching TV, staring at our mobile phones, studying a textbook, — all of these reasons cause our heads to fall forward in front of our shoulders. Causing continues strain to the ligaments and muscles in the back of the neck that is holding the weight of the head.

The Stretching of the Cat and Cow poses front and back will relieve the neck aches and back pains we experience.

Rabbit Pose Yoga >>>

Let’s start by sitting on your heels. Breathe out all the air and hold your heels with the back of the hands facing out, with the thumbs outside, and fingers inside.

Connect your body and round down by placing the TOP of your head onto the ground towards your knees so that your forehead is touching your knees.

Lift your hips high, gently sloping forward like a wheel until your elbows are locked up, having this delightful opening of the back of the heart.

Inhale, hold on your heels with a firm grip on your hands and exhale, go deeper. Ahhh… Keep on for at least 5 breaths.


  • It feeds the nervous system with fresh blood and oxygen.
  • Strengthens the abdomen
  • It helps with depression and insomnia.

Melting Heart Posture (UttanaShishosana) >>>

The stretched out Puppy Pose (UttanaShishosana) is just a perfect blend of Downward Dog and Child’s Pose, and this can be used as a variation of either. This is also referred to as Melting Heart Posture; this pose simply invites the heart to melt down toward the ground, by stretching the spine in both directions.

  • Come to a tabletop position with your shoulders fixed over your wrists, your hips set over your knees, and the tops of your feet relaxed down on the mat.
  • Slowly start to move your hands out in front of you, bringing down your chest toward the ground. Keep your hips over your knees and your arms shoulder distance apart, and slowly free your forehead down to the ground.
  • Energize your arms by pressing into the palms of your hands and rising your elbows and forearms away from the ground. Pull or move your shoulder bone onto your back and raise your hips up high toward the sky.
  • Welcome your neck to relax and breathe into your back, lengthening your spine in both directions.
  • Stay in this pose for about 5 to 10 breaths, then gently lift your forehead and move your palms back toward your body to press up to Tabletop.


The pose helps in having a good effect on the body or mind; contributing to a sense of well-being for stress and anxiety, as well as chronic tension and insomnia.

Fish Pose Yoga >>>

Matsya – fish, Asana – pose Lay down flat on your back and move your hands, palms facing down. Contact your thumbs together. Expand your legs onto the floor, feet together. Inhale as you hold on through your elbows, rise up your heart to the sky, and move the top of the head onto the floor.

Put yourself out to maintain the majority of the weight of your head in your elbows and forearms, not the top of the head. When you are on the pose, press through the elbows and lift your heart to the top, and tuck your chin. Move the back of the head onto the floor.

Thereafter, rest into your Savasana pose Relax Breathe, Close your eyes with the palms facing upwards, and now allow all your excess tension to evaporate.

You can say Goodbye to your neck pain by following these simple yoga poses. Let’s live a relaxed, stress-free life. You should remember that you need to perform these with consistency and commitment to see results.

Yoga practice is not a substitute for medicine. But it definitely helps develop the body and mind by bringing a lot of health benefits


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  2. What you have shared is very valuable and helpful. All the information you have shared gives me more insights on this. Thank you for sharing. Keep it up! Would like to see more updates from you soon.

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