Yoga poses like Child’s Pose, Warrior II, and Extended Triangle Pose may help relieve neck, shoulder, and head pain. You can do some poses sitting, standing, or lying down.

Neck pain is extremely common and several factors may cause it. These may include health conditions like arthritis or daily activities that involve repetitive forward movement patterns or slouching.

Pain in your neck can also extend to your shoulders, arms, and back, potentially leading to headaches.

A 2017 research reviewTrusted Source suggests that yoga may be a good natural treatment for neck pain. It could help relieve pain and increase mobility, quality of life, and mood.

Keep reading to learn more about 12 yoga poses that may be beneficial in relieving neck pain.

Here are 12 yoga poses that may be beneficial in relieving neck pain:

1. Standing Forward Bend Pose

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Gifs by Active Body. Creative Mind.

This pose can help release tension in your arms, shoulders, and neck, while stretching your lower body.

  1. Come into a standing position with your feet under your hips.
  2. Fold your upper body forward, keeping a slight bend in your knees.
  3. Bring your hands to your legs, a block, or the floor.
  4. Tuck your chin into your chest, and let your head and neck fully relax.
  5. You can gently shake your head from side to side, front to back, or make gentle circles. This helps release tension in your neck and shoulders.
  6. Hold this position for at least 1 minute.
  7. Roll your spine up to a standing position, bringing your arms and head up last.

2. Warrior II

Warrior II may help open and strengthen your chest and shoulders to support your neck.

  1. From standing, bring your left foot back with your toes facing out to the left at a slight angle.
  2. Bring your right foot forward.
  3. The inside of your left foot should be in line with your right foot.
  4. Bring up your arms until they’re parallel to the floor, with your palms facing down.
  5. Bend your right knee, being careful not to extend your knee further forward than your ankle.
  6. Press into both feet as you extend up through your spine.
  7. Look out past your right fingertips.
  8. Remain in this pose for 30 seconds.
  9. Then, do the opposite side.

3. Extended Triangle Pose

The Extended Triangle Pose helps relieve pain and tension in your neck, shoulders, and upper back.

  1. Jump, step, or walk your feet apart so they’re wider than your hips.
  2. Turn your right toes forward and your left toes out at an angle.
  3. Bring your arms up so they’re parallel to the floor with your palms facing down.
  4. Reach forward with your right arm as you hinge at your right hip.
  5. From here, lower your right arm and lift your left arm up toward the ceiling.
  6. Turn your gaze in any direction or do gentle neck rotations looking up and down.
  7. Remain in this pose for 30 seconds.
  8. Then, do it on the other side.

4. Cat-Cow Pose

Flexing and extending the neck allows for the release of tension.

  1. Begin on all fours with your hands under your shoulders and your knees under your hips.
  2. On an inhale, allow your belly to fill with air and lower toward the floor, arching your spine.
  3. Look up at the ceiling as you let your head drop back slightly.
  4. Keep your head here or lower your chin slightly.
  5. On an exhale, turn to look over your right shoulder.
  6. Hold your gaze here for a few moments and then return to the center.
  7. Exhale to look over your left shoulder.
  8. Hold that position before returning to the center.
  9. From here, tuck your chin into your chest as you round your spine.
  10. Hold this position, letting your head hang down.
  11. Gently shake your head from side to side and forward and backward.
  12. After these variations, continue the fluid motion of Cat-Cow Pose for at least 1 minute.

5. Child’s Pose

Child’s Pose may help relieve neck pain as well as a headache.

  1. From a kneeling position, sit back on your heels and bring your knees to a comfortable position.
  2. Lengthen your spine and walk your hands in front of you, hinging at your hips so you can fold forward.
  3. Keep your arms extended in front of you to support your neck, or you can stack your hands and rest your head on them. This may help relieve headache tension. If it’s comfortable, bring your arms back to lie along the side of your body.
  4. Breathe deeply and focus on letting go of any tension or tightness in your body.
  5. Rest in this pose for a few minutes.

6. Thread the Needle Pose

This pose may help relieve tension in your neck, shoulders, and back.

  1. Start on all fours with your wrists under your shoulders and your knees under your hips.
  2. Lift your right hand and move it over to the left along the floor with your palm facing up.
  3. Press your left hand into the floor for support as you rest your body on your right shoulder and look over to the left.
  4. Remain in this position for 30 seconds.
  5. Slowly release, sink back into Child’s Pose for a few breaths, and repeat on the other side.

7. Cow Face Pose

Cow Face Pose helps stretch and open your chest and shoulders.

  1. Come into a comfortable seated position.
  2. Raise your left elbow and bend your arm so your hand comes to your back.
  3. Use your right hand to gently pull your left elbow over to the right, or bring your right hand behind your back and reach up to hold your left hand.
  4. Remain in this pose for 30 seconds.
  5. Then, do it on the other side.

8. Half Lord of the Fishes Pose

This twist stretches the spine, shoulders, and hips.

  1. From a seated position, bring your right foot along the floor to the outside of your left hip.
  2. Bend your left knee and cross it over your right leg so that your left foot is “rooted” into the floor to the outside of your right thigh.
  3. Lengthen your spine and then twist your upper body to the left.
  4. Place your left hand on the floor behind your buttocks.
  5. Bring your right arm to the outside of your left leg.
  6. Turn your head to look over either shoulder or do gentle neck movements forward and backward.
  7. Stay in this pose for 1 minute.
  8. Then, do it on the opposite side.

9. Sphinx Pose

Sphinx Pose strengthens your spine and stretches your shoulders.

  1. Lie flat on your stomach with your elbows under your shoulders, pressing into your palms and forearms.
  2. Tighten your lower back, buttocks, and thighs to support you as you lift your upper torso and head.
  3. Keep your gaze straight ahead, and make sure you’re lengthening your spine.
  4. Hold this pose for 2 minutes.

10. Extended Puppy Pose

This pose is great for relieving stress and stretching your back and shoulders.

  1. Begin on all fours with your wrists directly below your shoulders and your knees directly under your hips.
  2. Walk your hands forward slightly and lift your heels to come up onto your toes.
  3. Slowly bring your buttocks down toward your heels, stopping when your hips are stacked over your knees.
  4. Engage your arms and keep your elbows lifted.
  5. Rest your forehead on the floor or a blanket.
  6. Allow your neck to fully relax.
  7. Keep your lower back slightly bent as you press into your palms, stretching your arms.
  8. Hold for 1 minute.

11. Legs-up-the-Wall Pose

This restorative yoga pose can help relieve tension in your back, shoulders, and neck.

  1. From a seated position, scoot forward on your hips toward a wall. When you’re close to the wall, lie back and swing your legs up and against the wall.
  2. You can place a folded blanket or pillow under your hips for support.
  3. Bring your arms into any comfortable position.
  4. You may wish to gently massage your face, neck, and shoulders.
  5. Stay in this pose for up to 20 minutes.

12. Corpse Pose

Allow yourself time at the end of your practice to relax in Corpse Pose. Focus on letting go of any remaining stress and tension in your body.

  1. Lie down on your back with your feet a little wider than your hips and your toes splayed out to the side.
  2. Rest your arms alongside your body with your palms facing up.
  3. Adjust your body so that your head, neck, and spine are in alignment.
  4. Focus on breathing deeply and releasing any tightness in your body.
  5. Remain in this pose for at least 5 minutes.

Since these poses aim to treat a specific ailment, consider following these tips to help relieve neck pain:

  • Make adjustments to your practice as necessary and avoid poses that cause pain or discomfort.
  • Allow your breath to guide your movement so you’re moving slowly and with fluidity.
  • Don’t push or force yourself into any position.
  • If you’re new to yoga, try taking a few classes at a local studio or doing guided classes online.
  • Hatha, Yin, and restorative yoga are beneficial for reducing neck pain. Unless you’re experienced, it’s best not to do fast, powerful yoga.
  • Be easy and gentle with yourself. Enjoy the process and the practice, and meet yourself at whichever point you find yourself on a daily basis.
  • Focus on doing at least 10 to 20 minutes of yoga per day, even if it’s only to relax in a few restful positions.
  • Be mindful of your posture throughout the day.

Neck pain will usually go away with over-the-counter medications, home remedies, and exercises within 3 weeks.

However, speak with a healthcare professional if your neck pain doesn’t go away, worsens, or is accompanied by the following symptoms:

A doctor can help determine the underlying cause and develop a treatment plan that’s right for you.

Can yoga relieve neck pain?

Yes, yoga may helpTrusted Source relieve neck pain.

Is yoga good for a pinched nerve in the neck?

Some researchTrusted Source suggests that stretching, mobility, and dynamic exercises could help relieve a pinched nerve in the neck. This may include certain yoga exercises.

Is yoga or pilates better for neck pain?

A 2017 study found that yoga and pilates both helped reduce pain, disability, and depression and increased quality of life in people with chronic neck pain. However, the researchers note that pilates increased the thickness of the neck muscles slightly more.

Some yoga poses may help relieve neck pain and increase mobility, mood, and quality of life.

A variety of yoga poses can be done sitting, standing, or lying down.

If your neck pain doesn’t improve after 3 weeks or worsens, speak with a healthcare professional. They could help develop a treatment plan for you.