• Sophia Joseph

9 yoga poses to get rid of Neck pain in 9 minutes!

Are you looking for something which helps you feel better about the neck pain you have from the time you started your day? Well, you are in the right place. Basically anyone can have neck pain at any age, sometimes neck muscles get stiff due to sleeping in the wrong position or working in the office, maybe sleepless nights busy studying for exams or stress etc and the list goes on. There are some basic stretches to relax and expand the rigid muscles and some yoga poses to strengthen the neck muscles.

A study regarding the same stated that, if a person practices them regularly for 9 weeks it can make ones pain go away.

Thus, what are we waiting for? Practice these 9 poses daily.

  • Sphinx pose | Salamba Bhujangasana

  • Side to side neck stretch

  • Neck rotation

  • Crossbody

  • Fish pose | Matsyasana

  • Camel pose | Ushtrasana

  • Half lord of the fishes | Ardha Matyasendra

  • Extended puppy pose

  • Thread the needle pose | Parsva Balasana

Let's begin with easy poses and stretching exercises first.

1) Sphinx pose | Salamba Bhujangasana

Sphinx pose


  • Lie on your belly, legs side by side.

  • Keep your toes stretched and feel at ease.

  • Now set your elbows under your shoulders and your forearms on the floor parallel to each other.

  • Inhale and lift your upper torso and head away from the floor into a mild backbend.

  • This belly lift supports and distributes the curvature of your backbend more evenly along the length of the spine, soothing your lower back and awakening your upper back.

  • Stay for five to 10 breaths, then exhale and slowly release your belly and lower your torso and head to the floor.


  • Avoid this pose if you have any back injury or headache.

2) Side to side neck stretch


  • Sit comfortably and keep you back straight aligned to your neck.

  • Then slowly tilt your head on heft and stretch your neck from the centre to left and hold for 2 seconds.

  • Come back to a normal position aligned with your back at centre and then slowly tilt your head towards your right side and stretch your neck to the right and hold for 2 seconds.

  • Come back to normal position and repeat the process for a minute.


  • Those with recent surgery or damage in the neck area should avoid this stretch.

3) Neck rotation


  • Sit comfortably and keep you back straight aligned to your neck.

  • Slowly move your head from right to left in a circular motion, complete the circular motion by coming back to the right side.

  • Keep your neck relaxed and let it stretch within your capacity with the circular movements.

  • After clockwise rotation of your neck for 30 seconds, take a pause and start anti-clockwise rotations for another 30 seconds.


  • Those with recent surgery or damage in the neck area should avoid this stretch.

4) Crossbody

crossbody stretch


  • Stand in a comfortable and balanced position.

  • Now, bring your right hand on the shoulder level crossing your chest and pointing towards the left side.

  • Take your left hand and support your right elbow with it.

  • Hold the pose for 5-6 seconds, you will feel your muscles near the wing area of your back gets a good stretch.

  • Repeat the same process with the left hand.


  • If you feel that there is excessive pain while you stretch in this pose, stop practising it to avoid any damage.

5) Fish pose | Matsyasana

Fish pose


  • Roll up a blanket and then lie down flat on the floor keeping the rolled blanket between your shoulders and hips

  • Your head should be thrown back and it should touch the floor, hands by your side, palms up, legs straight.

  • Breathe in and out gently. If you take 2 seconds to breathe in, take 4 seconds to exhale. Practise for 2 minutes to start with.

  • Extend time as you go along.


  • Avoid this asana if you are suffering from high blood pressure or low blood pressure.

  • Avoid practising this pose if you have any back or neck injury or hernia.

6) Camel pose | Ushtrasana

Camel Pose


  • First of all, kneel down on the floor.

  • Keep your thighs and feet together.

  • Toes should be pointing back and resting on the floor.

  • Bring the knees and the feet about one foot apart and stand on the knees.

  • Inhale, bend backward slowly.


  • Avoid this pose if you are suffering from high or low blood pressure.

  • Do not practise the camel pose if you have Migraine, serious lower back or neck injury.

  • Avoid it if you are suffering from Insomnia.

7) Half lord of the fishes | Ardha Matyasendra

Half lord of fish pose


  • Sit comfortably on your mat and sit straight so that your back, neck and head are aligned.

  • Take the support of your hands, and bend your right knee and place it on the left side of your left hip.

  • Now twist your hips and shoulders to your right.

  • Place your left elbow near your right knee while the right hand is supporting your back to be straight and balancing the pose.

  • Hold it for 5-6 breaths and relax

  • Repeat the same with another leg.


  • Avoid this pose if you are pregnant or going through menstrual cramps.

  • Avoid it if you have gone through recent brain, abdominal or heart surgery.

  • If you had a spinal disc slip, then practice it under supervision.

8) Extended puppy pose


  • First, come to a position same as a baby crawling that would be palms on the floor and knees on the floor.

  • Note that your shoulders are aligned with your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.

  • Exhale and move your buttocks halfway back toward your heels.

  • Keep your arms stretched and do not let your elbows touch the ground.

  • Place your forehead on the floor or and let your neck relax.

  • Let your arms and spine stretch by moving your hips away to feel a relaxing pull.

  • Keep breathing and hold for 30 seconds to a minute and relax.


  • Avoid this pose if you have any knee injury.

9) Thread the needle pose | Parsva Balasana

Thread the needle pose


  • Begin in a neutral baby crawling position with your hands and knees on your mat.

  • Inhale to reach your right arm out and up to prepare, then exhale to reach your right arm under your left arm.

  • Lower your rights shoulder and ear to the ground.

  • Keep equal weight in your knees, feet straight out behind you.

  • Hold for 5-10 breaths. Release back, then repeat on the other side.


  • Avoid this pose if you have a knee, shoulder or neck injury.

Hoping that after practising these exercises, you would feel better and relieved from you neck pain. keep practising it for some days and you will be able to note the changes.

As the neck is connected to our back and there are times when both of these parts ache, thus yoga for back pain can also be practised.

Yoga For Back pain.

5 views0 comments

Recent Posts

See All