10 Yoga Poses for Neck Pain
Last updated on October 13th, 2025 at 12:53 pm
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Have you ever woken up with a stiff neck? (“Oh great, another day with this stiff neck.”)
I’ve been there—dozens of late-night Netflix sessions and cringe-worthy pillow choices later, I can relate. The good news? Yoga for neck pain is legit.
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These gentle neck pain relief stretches can ease tension, improve posture, and give your spine (and sanity) a break. Think of it as a way to reset that grumpy neck.
Ready to get started? Here are 10 poses that actually helped me fight neck pain—no fancy gear or guru-level skills required.
Here are 10 Yoga Poses for Yours Stiff Neck
1. Camel Pose (Ustrasana)
Ever tried looking all the way up at the sky while kneeling?
That’s Camel Pose. It’s a deep backbend (but don’t panic—it’s not a contortion routine).
Camel Pose flexes and lengthens the spine, which improves mobility and reduces rigidity in your back. In plain English, it opens your chest and stretches the front of your body, counteracting that hunched-over desk posture we all love to hate.
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Bonus: it reduces slouching (kyphosis)—meaning it indirectly eases neck tension by fixing your posture.
How to do it: Kneel on a mat with knees hip-width apart. Place hands on your lower back or reach for your heels (use a block behind your feet if you can’t reach).
Inhale and lift through your chest, lengthening your spine upwards.
Slowly lean back, keeping your chest open and hips over knees. Drop your head back only if it feels good in your neck.
If it doesn’t feel right, keep your chin slightly tucked. Hold for 5–10 breaths, then lift back up one vertebra at a time.
Why it helps: Camel is literally a heart opener. It pulls your shoulders back by stretching the front of your body and making your back stronger.
This allows the cervical spine to relax, which in turn helps the muscles in your neck to relax.
Yoga teachers call it a “heart opener,” but it might as well be a “neck relaxer,” because I always feel my neck release in this pose.
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According to Yogajala, Camel can “improve posture and strengthen the back body,” which helps keep the neck aligned.
So pop a couple of blocks or blankets under your knees and give Camel a try when your neck is stiff. (No camel ride required!)
2. Side Plank Pose (Vasisthasana)
Don’t let the fancy Sanskrit name scare you – Side Plank is basically a one-legged plank.
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It looks tough, but hear me out: doctors actually recommend a plank or side plank for neck strength. Huh? Yup—the American Academy of Orthopaedic Surgeons calls the side plank an “optimal neck endurance exercise.”
Why? The Side Plank compels you to elevate your shoulders and steady your core, thereby activating your neck muscles.
How to do it: Begin in a standard plank position with your hands and toes. Move to the outer edge of your right foot and your right hand (or forearm). Put your left foot on top of your right foot (or in front of it for balance).
Lift your left arm up toward the ceiling so that your body is in a straight line.
Keep your gaze forward or slightly down (you don’t have to look up if it hurts). Hold for 5–10 breaths, then switch sides.
Why it helps: Side Plank builds core and shoulder stability, which supports your neck.
When your core is strong, your body doesn’t have to dump tension into your neck muscles.
Plus, this pose engages the upper trapezius (yes, that big neck-shoulder muscle) for neck endurance. I know it’s weird, but trust me—the shaking you feel in your arm means those stabilizers (including the neck) are working hard.
Stronger support means less aching the next morning. (Pro tip: if any shoulder/neck discomfort appears, skip the head turn and just look straight ahead. Your body will still benefit from the core work.)
3. Standing Forward Bend (Uttanasana)
Ah, the classic forward fold. Uttanasana may appear straightforward—simply folding in half, correct? However, this pose is particularly effective in relieving neck tension.
When you fold at the hips and let your head hang, you gently pull on your spine and the back of your neck.
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In fact, yoga guides say to “lengthen your neck and extend the crown of your head down” in this pose.
Basically, your head drops, and gravity helps pull out neck tension.
How to do it: Stand with feet hip-width apart. Inhale, reach arms overhead; exhale, hinge at your hips, and fold forward. Bend knees slightly if you need to (no force!).
Let your torso drape over your legs. If your hands don’t reach the floor, grab opposite elbows or let them hang.
Most importantly, relax your neck—let the crown of your head drop toward the ground. Stay here for 5–10 breaths. Feel that gentle stretch down your back and neck.
Why it helps: Uttanasana is like pressing the “reset” button on your back.
The mild inversion (head below heart) makes blood flow better and allows gravity to do some of the work.
It stretches your back muscles from the hips to the neck, easing built-up tension.
My shoulders and neck love this posture as a mini-break during a long day.
One yoga guide recommends focusing on feeling a comfortable stretch and letting your neck hang, rather than forcing your palms down.
4. Extended Triangle Pose (Utthita Trikonasana)
Ever felt your neck side-bend holding a pose? That’s Trikonasana.
Triangle is a side stretch that actually strengthens your side-neck muscles.
When you look up at your top hand, the muscles along the base of your skull and neck (like the levator scapulae and upper trapezius) have to work hard.
This is wonderful! Strengthening those muscles can assist them in better supporting your head in daily life. Just don’t crank your neck too far—keep it mobile, not painful.
How to do it: Stand wide-legged. Rotate your right foot outward by 90° and slightly angle your left foot inward. Extend your arms to the sides.
Hinge at the right hip and reach forward with your right hand, then lower it to your shin/ankle (or a block) as you lift your left arm toward the sky.
Your body should form a straight line. Turn your head gently to look up at your left hand if it feels okay. Hold for a few breaths, then switch sides.
Why it helps: Triangle Pose is a spinal and hip opener, but it’s also a side neck workout.
As yoga experts note, your side-neck muscles (the ones that often feel tight) get a strength boost in this pose. It’s basically an isometric exercise for your levator scapulae and sternocleidomastoid (those long neck muscles).
So if your neck was feeling weak or a bit wobbly holding up your head all day, Utthita Trikonasana gives it a workout. Just remember: twist safely and only look as far as feels good—maybe even keep your gaze forward to spare any strain.
5. Warrior II Pose (Virabhadrasana II)
Warrior II is a posture powerhouse—legs of steel, hips open, and (bonus) your neck gets a little love, too.
It might seem unrelated to neck pain, but hear me out: Warrior II forces you to square your shoulders and engage your core, which naturally pulls your neck into alignment.
Plus, open hips and chest in Warrior II counteract the hunched-over posture that hurts your neck.
If you have a very sore neck, skip the head turn: the ISSA fitness guide specifically says you can “keep the head facing forward if you have neck pain.”
How to do it: Stand in a wide stance. Turn your right foot out 90° and your left foot slightly in. Bend your right knee so it’s over your ankle.
Put your arms out to the sides at shoulder height. Keep your spine tall and core engaged.
Gently turn your head to face your right hand (or keep it forward if your neck is cranky).
Hold for 5 breaths, then switch sides.
Why it helps: Warrior II opens up all the right places. It stretches the hips, shoulders, and chest—areas that pull on the neck when tight.
As the ISSA blog notes, sitting all day makes hips tight and shoulders round; Warrior II is perfect for countering that.
And since your spine must stay lifted, you get a mini neck-strengthening isometric hold.
Remember: no need to strain your head—if looking sideways hurts, face front. A strong core and open chest mean your neck doesn’t have to compensate.
6. Cat-Cow Pose (Marjaryasana/Bitilasana)
If there’s one “fidget” pose for neck pain, it’s Cat-Cow.
Yes, the cheesiest name ever. But changing your back from arching (Cow) to rounding (Cat) is like getting a massage for your spine.
What’s the best part? It specifically releases tension in the upper back and neck. When I’m super stiff, just a few rounds of Cat-Cow (sometimes with a smirk thinking “meow!”) magically help my shoulders and neck unclench.
How to do it: Lie down on your hands and knees, assuming a table position. For the Cow pose, breathe in and allow your belly to drop toward the mat while you elevate your chest and tailbone.
Look up a little. Then, for “Cat,” breathe out and round your back toward the ceiling while tucking your chin to your chest.
Continue flowing smoothly between these for 5–10 rounds of breath. Keep movements gentle—it should feel good.
Why it helps: Cat-Cow is a classic back-and-neck detox. According to OrthoIndy, it “releases tension from the upper back and neck” and increases flexibility of the neck, shoulders, and spine.
Basically, arching backward stretches all the front of the body, and arching forward stretches your neck long. It even “improves flexibility of the neck,” which is exactly what a stubborn crick needs.
Do it slowly and feel how each vertebra moves; you’ll literally feel stress melting away from your shoulders and neck.
If you experience any pain in any part of your body, please take it easy. Think of it as smoothing out a crinkled phone cord under your spine.)
7. Sphinx Pose (Salamba Bhujangasana)
Imagine a low cobra on elbows—that’s Sphinx Pose.
It is gentle enough for beginners to practice, yet powerful enough to open your chest and relieve neck strain. Sphinx is often called a beginner’s backbend, and it’s “a relaxing pose for the shoulders and neck.
In practice, lying on your belly with your forearms on the ground, you naturally lengthen the back of your neck and open up your chest.
How to do it: Lie face down. Prop up on your forearms (elbows under shoulders) and press your pelvis and hips into the mat. Inhale and gently lift your chest forward (not your shoulders up) so your back bends a little.
Let your neck lengthen—don’t crunch it. Keep shoulders away from ears. Hold for 30–60 seconds, breathing steadily. Lower down slowly.
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Why it helps: Sphinx is a neck-friendly backbend. By lifting your torso, it opens your chest and shoulders and gently works the muscles along your spine.
The book even says that it strengthens the upper back while relaxing the neck and shoulders. Because you’re resting on your elbows, your hands aren’t under pressure, so your neck and upper spine can just chill.
Many yoga therapists love Sphinx for tech-neck sufferers—you feel the stretch through your chest and release behind your neck. It’s like saying, “Hey, neck, take a deep breath; I got your back (quite literally).”
8. Dolphin Pose (Ardha Pincha Mayurasana)
Think of Dolphin as Downward Dog’s sibling on forearms.
Dolphin is primarily a shoulder opener, but if your neck is extremely sore, it may not be the best option.
In summary, Dolphin is excellent for the upper body; however, exercise caution if you are experiencing neck pain. If it feels okay, Dolphin can still be wonderful for posture and core strength.
How to do it: From the tabletop, lower yourself onto your forearms (hands clasped or palms flat). Tuck toes and lift knees up into a shape similar to Downward Dog (hips up, forming an upside-down “V”).
Press your forearms firmly down and gently press your chest toward your thighs. Keep your head lifted just enough that it doesn’t hang—think “crown of head up.”
Hold for 5–10 breaths, then lower back down.
Why it helps: Dolphin is an intense shoulder and upper-back stretch, which indirectly helps your neck by taking pressure off it.
Yoga Journal even warns that people with neck injuries might skip it—so only try this if your neck feels up for it.
If you do it, it really opens the front of your body (hips-to-shoulders), which combats the slumping that causes neck pain. One trick: put a soft pillow or block under your head if you feel any pull, making it more restorative.
9. Child’s Pose (Balasana)
Ahhh, Child’s Pose is like cuddling up in bed for yoga. Seriously, it’s as comforting as it looks.
Child’s Pose is actually fantastic for neck relief because it gently stretches your back and shoulders, allowing your neck to rest.
Therapists intentionally recommend this pose to fidgety neck patients, and even sitting quietly in this position is surprisingly relaxing for upper body tension.
How to do it: Kneel and sit back on your heels (wide knees optional). Fold your torso forward, draping it over your thighs.
Reach your arms forward on the mat and let your forehead rest down (or stack fists/arms under your head if that feels better).
Breathe deeply here for at least 8–10 breaths. Feel the stretch along your spine and the slight release in your shoulders and neck.
Why it helps: Child’s Pose is restorative. According to Hinge Health, this pose “can help relieve back pain \[and] neck tension” while stretching the spine and shoulders.
It even targets your trapezius muscles (the big shoulder-neck muscles). In practice, I often just sit here with my neck totally relaxed (“pretend you’re a toddler taking a nap” is my mantra) and feel the tension melt.
It lengthens your spine and gives your head a comfy rest, reminding your neck muscles, “it’s okay to chill for a bit.”
Whenever I push myself too hard, Child’s Pose is my go-to “reset,” and I always leave with my neck feeling looser.
10. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Seated twist time! Ardha Matsyendrasana is a fancy name, but really it’s just a nice, gentle twist while sitting.
When done slowly, it calms and stretches your whole torso, including the neck. The twist does put some torsion on your spine, but in a controlled way.
Yoga teachers say that in this pose, “everything in the torso is getting a little squeeze,” and as a bonus, “your shoulders, hips, and neck also get a deep and welcome stretch.”
How to do it:Sit on the floor. (Cross-legged is fine—no need to complicate it.) Cross your right knee over your left leg and hug it in. Put your right hand on the ground behind you to help you.
Breathe in to stretch your spine, then breathe out and rotate your torso to the right, hooking your left elbow outside your right knee or just clutching the knee.
Slowly turn your head to gaze over your right shoulder, but just as far as you can without hurting yourself. Stand up straight and take 5 to 8 deep breaths.
Take a break and do it again on the other side.
Why it helps: This seated twist improves spinal mobility and posture, which in turn helps neck alignment. The cool part: your neck actually gets stretched in the twist.
As Yoga Journal says, your neck “receives a deep and welcome stretch” in this pose. I always feel a gentle realignment in my neck after holding a twist. Just don’t yank your head around—twist slowly, and if you feel any pinching, ease off.
Done mindfully, this pose can undo some of the effects of slouching by squeezing out tension from the spine, shoulders, and neck all at once.
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Conclusion
So there you have it—ten friendly poses for stiff neck relief and general neck pain. Each of these yoga neck pain relief stretches works a bit differently.
Some strengthen and open your posture (like Camel and Warrior II), others gently decompress your spine (like Uttanasana and Child’s Pose), and a few explicitly stretch your shoulders and neck muscles (think Cat-Cow and Sphinx).
Remember, always listen to your body: yoga shouldn’t hurt. If a pose aggravates your neck, back off or skip it that day.
With consistent practice, though, you’ll likely notice your neck saying “thank you” instead of “ow.” In my experience, even doing a quick 5-minute routine of these can turn a cranky morning neck into a calmer one. Are you prepared to try them out?
Roll out your mat and start slow. Who knows—by next week you might be the one giving wisecracks like, “Yoga? Never neck pain again!” Keep breathing, stay playful (maybe even throw in a silly meow during Cat-Cow), and watch that stiff neck soften.
Sources: Yoga and health experts agree that gentle stretching and strengthening through yoga can alleviate neck pain.
Always check with a doctor if your pain is severe, but many people find relief by simply moving mindfully on the mat. Enjoy your practice—your neck will thank you!
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