Best Yoga Moves To Relieve Neck and Shoulder Pain

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Yoga is a great way to relax and relieve stress. It’s also a great way to soothe neck pain. Beyond the basics, there are some specific yoga poses that are especially effective for reducing neck pain. Here are the top yoga poses for neck pain relief.

  • Turtle Pose (Kurmasana)

Turtle pose is an excellent pose to relieve neck pain because it stretches the muscles in your shoulders and upper back. This pose also stretches your gluteal muscles, which can be tight due to long hours at a desk or car seat. This gentle inversion stretches your spine as well, and reduces stress by calming your mind. To do turtle pose, start by lying on your stomach on the floor or a yoga mat. Place your hands underneath your hips and plant them firmly in the ground. Bring your head up off of the ground, resting it on your elbows instead. Tuck your chin into your chest to complete this pose. Hold this position for 20 seconds, breathing deeply as you focus on relaxing the muscles of your neck and shoulders.

  • Cobra Pose

The cobra pose is a simple yoga pose that works well for stiff necks. To get into this pose, begin by lying face down on the floor. Place your hands directly under your shoulders with palms facing down and fingers pointed forward. Push your body upwards until it’s in a straight line from head to toe (don’t worry if you don’t make it all the way up). Hold for 30 seconds to a minute or longer if you’re able.

  • Cat-Cow Pose

This pose is great for stretching the back of the neck and shoulders. Begin on all fours, with your hands directly below your shoulders and your knees directly below your hips. Slowly round your back like a cat as you drop your head down toward your chest. Then slowly arch your back, lifting your head and looking up toward the ceiling as you visualize drawing energy from above into your body. Repeat this sequence about 10 times or until you feel a sense of relaxation throughout your body.


Susan Kowal
Susan Kowal is a serial entrepreneur, angel investor/advisor, and health enthusiast.