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 2019 review found that yoga may be a natural complementary therapy for managing neck pain. It can 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.

Before getting started

Yoga may help manage neck pain, but it shouldn’t replace medical care, especially if the pain is sudden or severe.

Some yoga poses gently stretch the neck, lengthen the spine, and open up the chest and shoulders to relieve neck pain, while other poses help strengthen the upper back and shoulders to prevent neck pain.

Some discomfort from resistance is normal during exercise, but it’s important to stop any pose right away if your neck pain worsens or you experience numbness, weakness, or severe pain during yoga.

If this occurs, consult a healthcare professional. They can help develop the best treatment plan for you.

Here are 12 yoga poses that may help relieve neck pain or strengthen the upper body:

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

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

3. Extended Triangle Pose

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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

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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. Keep your head here or lower your chin slightly.
  4. Return to the center.
  5. On an exhale, tuck your chin into your chest as you round your spine.
  6. Hold this position, letting your head hang down.
  7. Gently shake your head from side to side and forward and backward.
  8. Continue the fluid motion of Cat-Cow Pose for 1 minute.

5. Child’s Pose

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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

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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.

It’s important to avoid placing too much weight on your head in this posture, as this may lead to misalignment and possible neck strain.

7. Tricep stretch

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While a triceps stretch targets the triceps muscle on the back of your upper arm, it can also help 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. Twisted Pose

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The Twisted Pose can help stretch the spine, shoulders, and hips.

  1. Sit on the floor with your legs straight.
  2. Raise your right knee toward you. Using both hands, cross your right leg over your left leg so that your right foot is “rooted” into the floor to the outside of your left thigh.
  3. Inhale. Then, on an exhale, lengthen your spine and slowly twist your upper body to the right. Place your right hand on the floor behind you and your left elbow behind the raised knee, with the left hand pointing up.
  4. Gently turn your head to the right to look over your shoulder.
  5. Stay in this pose for 1 minute.
  6. Then, do it on the opposite side.

9. Seal Pose

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Seal 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. This is called Sphinx Pose.
  2. Slowly lift your upper torso and head by pressing through your palms and straightening your elbows to lift them off the ground.
  3. Keep your gaze straight ahead, and make sure you’re lengthening your spine.
  4. Hold this pose for 30 seconds.

10. Extended Puppy Pose

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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

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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

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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.
  • 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.

This depends on the severity of your neck pain and your range of motion. Some people experience pain relief and improved mobility from yoga. But others experience worsened pain, especially if they have a severe injury.

If you have neck pain, consider speaking with a healthcare professional before trying yoga.

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

Slower and more controlled types of yoga, like Hatha, restorative, and Yin yoga, may be beneficial for reducing neck pain. Unless you’re experienced, it’s best not to do fast, powerful yoga.

A 2024 study compared the effects of yoga, Pilates, Tai Chi, and Qigong meditation in people living with chronic neck pain. Researchers found that yoga was the most effective remedy for reducing neck pain intensity and improving functional mobility and quality of life.

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.