Yoga to relieve neck pain and tension

Yoga Sequence to Relieve Neck Pain and Tension

  • Gently twist at neck when possible


  • Utthita Marichyasana
  • Bhardvajasana w/ Chair 3 x
  • Parsva Virasana
  • Bhardvajasana on blanket w/ block
  • Marichyasana w/ block

Standing poses:  Pay attention to rotation at neck

  • Practice these standing  poses at wall so you can relax head at the wall
  • Triangle Pose – 2 sides
  • Warrior 2 – 2 sides
  • Half Moon with the back at the wall – One block at outer knee of standing leg – One block at upper thigh of lifted leg 
  • Tadasana Variations w/ Ablock
  • Half Uttanasana at wall w/ sandbag on T spine or neck
  • Tadasana w/ Belt – pull down shoulderblades and traps Arm stretches
  • Downward Facing Dog w/ head supported on a block or bolster.  Hands on blocks positioned at the wall. 
  • Uttanasana w/ chair to support the neck/move shoulder blades down the back
  • Ustrasana facing the wall – Camel  – support and lengthen your neck as your torso domes backwards – stabilize your lower back


  • Viparita Dandasana series to support the neck on a chair. 

Forward Folds

  • Urhdvamukha janu sirsasana. Sit on blanket. Place belt at the bottom of foot of extended leg. Bend other knee out to side. Add block or blanket under knee if it does not comfortably lay on the floor.  
  • Janu Sirsasana, Use a chair to rest forehead on blanketed chair. If possible, Take hands to upper part of chair. Relax. Practice  10-20 breath cycles. 
  • Paschimottanasana. Use a chair to rest forehead on blanketed chair. If possible, Take hands to upper part of chair. Relax. Practice 10-20 breath cycles. 
  • Supta baddha konasana w/ bolsters and belt
  • Supta Virasana


  • Setubandha Sarvangasana
  • Viparita Karani
  • Supported Savasana on Bolster 


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