There’s a reason why a particularly irritating situation or person is often referred to as a “pain in the neck.” Neck pain, although common and usually not serious, can significantly impact your day. It’s a constant reminder with every nod, turn, or shake of the head. Rest isn’t always the answer (as waking up with worse neck pain after a nap can attest), and movement can feel risky. While not a cure for underlying injuries or medical conditions, yoga may offer relief for individuals experiencing occasional neck pain. To gain insights on how to safely incorporate yoga into your routine to relieve tight neck muscles, we spoke with two certified yoga instructors. Discover their advice on using yoga to alleviate neck pain and remember these five gentle poses for the next time you wake up with neck discomfort.
**Is it safe to do yoga with neck pain?**
Performing yoga with neck pain can be safe, but caution is key. According to Rachel Hirsch, RYT-500 and founder of Empowered Yoga, “The neck is a delicate area of the body that houses important components like blood-supplying arteries, making it prone to injury.” If you have a neck injury or experience severe pain, it’s recommended to skip yoga poses and seek immediate medical attention. Otherwise, practicing yoga can be effective and safe as long as you listen to your body. Pain is a crucial indicator to pay attention to during your routine. “If you feel any additional pain, stop immediately,” Hirsch advises. Frances Naude, RYT-200, suggests that pain in poses not targeting the neck directly may occur due to the body’s interconnected nature. Thus, stopping your practice is necessary if you feel discomfort.
**The benefits of yoga for neck pain**
Improving blood circulation and oxygen flow to your neck through yoga can help reduce inflammation and promote healing. Naude notes that yoga stretches can release tight muscles caused by overexertion from intense workouts. In addition, sitting at a desk for long periods or carrying a baby in the same position can also lead to neck tightness. A regular yoga practice may offer preventative benefits by enhancing strength, flexibility, and range of motion. Hirsch explains, “Yoga can enhance posture and alignment, reducing neck strain.”
**The top yoga poses for neck pain**
Below are the top yoga poses demonstrated by Hirsch to relieve neck pain by increasing blood flow and gently stretching the muscles in the neck, back, and shoulders. If you are physically active, cycling through each pose may help identify the most suitable poses for your body. If you are new to yoga, start with one or two poses. Spend five to 10 breaths in each pose, adjusting according to your experience level and comfort.
1. **Standing forward fold (Uttanasana)**
Stand with feet hip-width apart and hinge at the hips to fold forward. Allow your head to hang, and gently shift your weight to explore movements. Hold for 5 to 10 breaths.
2. **Neck roll**
From a seated or standing position, gently move your neck in circular motions. Repeat the movement in both directions for 5 to 10 breaths.
3. **Seated ear-to-shoulder stretch**
Sit or kneel with shoulders relaxed and reach over the head with one arm to stretch the neck. Hold for 5 to 10 breaths and switch sides.
4. **Cat-cow pose (Bitilasana Marjaryasana)**
Start on all fours and alternate between an arched and rounded spine position for 5 to 10 breaths.
5. **Seated embrace**
Sit with knees bent and hug your shins while leaning back. Hold for 5 to 10 breaths and vary the stretch by moving your head side to side.
Remember, trust your instincts while performing yoga poses. If something doesn’t feel right, listen to your body and adjust accordingly. When attending group yoga classes, always inform your instructor about any neck pain or injuries before starting the session.
