Practicing yoga is a great way to relieve neck pain. Which are also easy to do and will not interfere with your daily busy schedule. The most important thing about yoga is that its existence is many years old and it is still going on. Let’s take a look at plenty of research that supports the benefits of yoga for nack pain and headaches.

Neck pain, referred to as ‘Cervicalgia’ in medical terminology, mostly arises due to sitting in the same posture continuously for long periods of time, or not sleeping properly throughout the night, and exercising less.

lets us know, what are the benefits of yoga for neck pain relief?

Study Based Benefits of Yoga for Chronic Neck Pain Relief

From increasing flexibility and improve posture to building mental balance, yoga offers various health benefits for neck pain.

A small study trusted Source looked at yoga’s effectiveness of Iyengar yoga in chronic neck pain. The study presented pain relief and functional improvement for people doing yoga for nine weeks or for patients with chronic neck pain. Yoga in particular can be a useful treatment option for chronic neck pain.

In 2017 review of three studies on 188 patients found that practicing yoga is short-term effects on chronic neck pain. It’s related to disability and quality of life.

Another study suggests that practicing yoga can help you relieve neck pain intensity, relieves tensions, improve pain-related function disability, and boost mood.

Yoga Asana for Neck Pain Relief

According to research published on the NCBI website, neck pain can be reduced with the help of yoga. It is a safe and effective way to reduce neck pain. For the relief of neck pain, practice following yoga at home – Some of these poses of yoga for tech neck pain relief.

Trikonasana / Triangle Pose

This asana helps us to strengthen and provide flexibility to the bones of the spine. Apart from this, doing this asana regularly relieves the problem of cervical spondylitis. Trikonasana relieves the muscles of the shoulder and neck.

Steps to do:

  • Stand upright and keep the feet 3-4 feet apart. Straighten the hands towards the front.
  • Shoulders and hands should be in a straight line.
  • Draw your left foot at an angle of about 45 degrees in such a way that the heel of the left foot and the heel of the right foot are in a straight line.
  • The right leg should be straight and at a 90-degree angle from the body.
  • Keeping the arms straight, lean from the top of the waist to the left.
  • Keep bending until your left palm touches the left leg Stay in this position for 30 seconds.
  • Return to the starting position and repeat to the right.

Know more about this asana click here:

Marjariasana / Cat Starch Pose

Marjariasana is made up of two words. ‘Marjari’ means ‘cat’ and asana means yoga pose. Marjariasana is also called cat pose because the cat usually extends its spine up and down. Cat pose is one of the best yoga poses for spine and neck health and is associated with a lot of benefits.

Marjariasana is one of the best yoga for tech neck relief.

Steps to do:

  • First, you kneel on the ground. There should be a slight distance between the knees and the feet.
  • Now bend forward and place both your hands on the ground in front of the knees.
  • Make sure that the hands are directly below the shoulders.
  • The thighs should also be erect. While exhaling, pull your back upwards and move the head towards the chest. Inhale, lift your head up and try to lower your back.
  • This is a cycle. Do it 2 or 3 times at your convenience.

Know more about this asana click here: Marjariasana

Bhujangasana / Cobra Pose

This asana is done like a snake shape. It is also called Cobra posture in English. Regularly doing this asana removes stiffness in the limbs of hands, shoulders, back, elbows, etc. It is an excellent asana for cervical spondylitis.

Steps to do:

  • To do this asana, first of all, use a mat or a yoga mat.
  • Then lie down on the ground directly on the stomach and keep both hands on the side of your head.
  • After this, the shoulder width recordings open both hands and bring them back to the hip.
  • Keep in mind that you are still lying on the ground.
  • Now try to rise above with the help of the palms of both your hands.
  • Keep in mind that only and only raise the torso and chest.
  • After this, straighten the eagle, pull the neck and chest backward as shown in the image.
  • After coming to this state, bring the breath to normal speed.
  • Keep the body in this posture for about 20 to 30 seconds.
  • Then return to your normal state.

Know more about this asana click here: Bhujangasana

Balasana / Child Pose

Balasana is a very simple posture. Any person can do this posture very easily. The practice of Balasana brings vitality and freshness to your entire body. It reduces hip, thigh, and ankle strain. Strengthens the spine. Balasan relieves neck pain and back pain to a great extent.

Steps to do:

  • Kneel down on the floor.
  • Place your calves on the ground in such a way that the two paws are joined together.
  • Place your hands on both sides of the body.
  • Release a long deep sigh and bring your torso between your two thighs while bending your waist.
  • Now gently place your head on the ground.
  • Make as much effort as possible, do not try to exceed your capacity.
  • Keep your palms on the ground on either side of your torso.
  • Stay in the same posture for as long as possible. And then take a breath slowly, raising your body slowly and become straight.
  • Place your palms on the thigh facing the sky like you are surrendering to God.
  • With this posture, not only the neck and back pain provide relief, but also the mind becomes calm.
  • This asana makes you feel like a baby’s fresh by making the hips, thighs, and calves flexible.

Know more about this asana click here: Balasana

Virabhadrasana/ Warrior Pose

Regular practice of Virabhadrasana provides relief in swelling and pain in the spine, back, and neck. Stretching in the muscles around the lower back and flexibility of the hips allow the pain to spread to the lower back as well as the neck muscles.

It also helps in reducing the stiffness and inflammation of the muscles. This gives the yogi relief not only from back pain but also from pain in the neck movement.

Steps to do:

  • Standing upright by laying a mat on the ground. Keep 3 to 4 feet in between the feet.
  • Turn your right leg outwards at 90 degrees, and your left foot at an angle of 15 degrees.
  • Note that the heel of your right foot is placed in a line parallel to your left foot.
  • Raise your hands up towards the shoulders, and keep both palms parallel to the ground.
  • Take long breaths while keeping the feet steady and bend your right leg from the knee.
  • When you bend the knee, the soles of your right foot should be adjacent to the floor.
  • Turn your neck to the right and see.
  • Remain in this state and feel comfortable.
  • While doing this, pull or push your anal area in.
  • Remain in this state and let the courageous spirit spread in your mind as if you are fighting a war.
  • While practicing, keep breathing speed normally.
  • After pausing for some time, he exited the posture exhaling.
  • Now repeat the same pose with your left leg.

Know more about this asana click here: Virabhadrasana How To Do Virabhadrasana Yoga (The Warrior Pose) Steps and Its Benefits

Viparita Karni / Legs Up The Wall

Doing the Legs Up The Wall is such an asana, which helps to please and calm the mind. This asana provides relief from migraines and headaches. This exercise is also very beneficial to remove the tension present in the neck and shoulders.

Steps to do:

  • Start with the supine position, lying on your back in a relaxed way. Let the hands rest on the floor next to the body.
  • Incline your legs slightly against the wall.
  • Raise your legs slowly upward and bring them to a 90° angle
  • Lift and release the base of your skull away from the back of your neck.
  • Keep your legs vertically in place.
  • Keep breathing deeply and remain in this position according to your comfort. Do for 30–60 seconds in the beginning.

Know more about this asana click here: Viparita Karni

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Karnapidasana / Ear Pressure Pose

It affects the easy spinal cord and helps with back pain or sciatica. This relieves neck pain as well as headaches. Remember that you do this asana according to your ability. The purpose of yoga is to relieve you from pain, not to give pain.

Steps to do:

  • First of all, lay a carpet or mat in a clean and well-ventilated place and lie on the back of it.
  • Now leave your entire body loose and keep both of your hands upright by putting both your arms near the waist and keep the palms facing down.
  • Then raise both your legs together and bring them upwards towards the head.
  • Now keep both the legs on both sides of the head by touching both the ears and keep the paws and knees down on the floor.
  • Stay in this position for 10-12 seconds.
  • Now slowly come back to normal position and rest for a few seconds and after that do this action again.
  • Make sure to try this action 5-7 times per day.

Know more about this asana click here: Karnapidasana

Other Related Articles


These yoga asanas may help to increase range of motion, flexibility, core strength, mobility, and muscle strain, all of which can erase nack pain as well as headaches. You can say goodbye to your neck pain by following yoga for the neck pain with continuity and commitment.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional