Top 5 Yoga Asanas for Neck Pain

by Nitish Rana Writer

Adulting is tough and it only gets tougher by the day. If you are on the verge of adulting then there isn’t any chance that you would not agree with me on this. Apart from all the other things, some absurd pain your body is a common scenario. Once you hit your thirties or even the later twenties, your body gets used to enough unusual pain that comes with wrong sitting posture, unique sleeping posture, and others. Here we are talking about the neck pain that happens usually because of the wrong sleeping posture or because of the prolonged looking down on the screen posture, and may be also because of some severe issues. The neck pain can also be taken care of by doing some yoga asanas in the correct way. Here we state 5 of the neck pain related yoga asanas.

1. Marjaryasana

The cat pose involves enough of flexion and extension to the neck because of moving the neck upwards and downwards which reduces the cause of stress in the neck area. Hence, it is incredible to reduce the neck pain problems.  

Process: Sit down on the ground on all your four limbs like a cow or a cat just like in the picture. Your arms should be exactly under your shoulders and not stretched out. Your knees should be under your hips. Push your chest downwards while taking a deep breath. Your tailbone should be upwards and belly downwards. Now, exhale and round your spine, tilt your head towards the floor and draw your pubic bone forward. Repeat it for 5 times in the start.

2. Sukhasana Ear to Shoulder Pose

This one is rather an easy pose that could be the starting yoga asana for your entire yoga programme. This makes the reflexes of the neck and shoulder area more flexible and increases fluidity which can directly help in the neck issues problems.

Process: All you have to do is sit in a basic yoga asana as shown and keep tilting your neck right side and left side one side at a time slowly. It can easily be done for 10 times.

3. Ardha Matsyendrasana

This one is called as the seated twist pose. It is helpful in bringing the flexibility in the spinal column of your body and the neck area. This one really works faster for the neck pain problems.

Process: Sit down on the ground with both your legs on the same side. Rest your palms on the ground. Bend one knee and bring forward and turn on one side just through the neck. Do the same from the other side. Keep doing it for some time and repeat for 10 sets at least.

4. Sasangasana

This one is known as the rabbit pose or the hare pose popularly. It brings calmness and gentleness in the mind and soul. It creates space in the cervical spine and the thoracic spine. The continuous movement of the neck improves the cause of the neck pain giving you permanent relief from it.

Process: Sit on the ground on your knees and bend extremely down. Make sure your head touch the ground. And keep your hands folded in a way that it holds your feet as in the picture. Come back to the normal pose and repeat the same for 10 times.

5. Setu Bandha Sarvangasana

This one is also called as the bridge pose in the simple language. This exercise makes your glutes and thighs stronger than before and also helps in toning the abdominal muscles. It involves major support on the neck so it reduces neck vulnerability reducing the neck pain.

Process: Lie down simply on the ground with hands on sides of your body and lift your knee up. Your feet should be below as in the picture. Lift up your hips and entire spinal area with keeping the balance on the arms and feet. Repeat it for 10 times to begin with.


One very important thing to note here in this particular blog is to do these asanas after going through a lot of YouTube videos and reading the blog nicely because the posture needs to be correct. Doing an incorrect posture can be wrong for you! And talking about the good part is that indulging into these yoga asanas on a regular basis can reduce your neck pain forever. Yoga is that thing which makes your issues better for a lifetime. All you need to do is do them consistently. 

Sponsor Ads

About Nitish Rana Advanced   Writer

61 connections, 1 recommendations, 146 honor points.
Joined APSense since, May 10th, 2017, From Delhi, India.

Created on Aug 8th 2019 04:34. Viewed 709 times.


No comment, be the first to comment.
Please sign in before you comment.