From Sukhasana to Matsyasana, 10 yoga asanas specifically designed to target and ease neck pain

Best yoga asanas for neck pain: Sukhasana (Easy Sitting Pose) (Image: Canva)

These days, hectic work schedules and increased screen time has led people to spend hours glued to their laptops or phones, which often leads to severe neck pain. The strain and tension that accumulate in the neck and shoulders can not only be discomforting but also detrimental to our overall well-being.

Thankfully, the ancient practice of yoga offers a natural and effective remedy. Let us introduce you to a set of yoga asanas specifically designed to target and alleviate neck pain:

1. Sukhasana (Easy Sitting Pose):

Begin your journey to neck pain relief with Sukhasana, the easy sitting pose. Sit comfortably on the floor with your legs crossed, keeping your spine straight. Gently roll your shoulders back and down, extending your neck upwards. This pose helps in promoting proper posture, reducing tension in the neck and shoulders.

2. Adho Mukha Svanasana (Downward-Facing Dog):

Best yoga pose for neck pain: Adho Mukha Svanasana (Downward-Facing Dog) (Image: Canva)

Move into Adho Mukha Svanasana, an asana that not only stretches the entire body but also engages the muscles in the neck and shoulders. Start on your hands and knees, lift your hips towards the ceiling, and straighten your legs. Your body forms an inverted V-shape, allowing a deep stretch through the neck and spine.

3. Balasana (Child's Pose):

Best yoga pose for neck pain: Balasana (Child's Pose) (Image: Canva)

For a gentle stretch that releases tension in the neck and shoulders, ease into Balasana. Kneel on the mat, sit back on your heels, and extend your arms forward, lowering your chest to the ground. This relaxing pose promotes elongation of the spine and a sense of calm, easing any built-up stress in the neck region.

4. Bitilasana (Cow Pose) and Marjaryasana (Cat Pose):

Best yoga pose for neck pain: Bitilasana (Cow Pose) (Image: Canva)

Combine these two poses for a dynamic stretch that mobilises the spine and neck. Start on your hands and knees, alternating between arching your back (Cow Pose) and rounding it (Cat Pose). This sequence improves flexibility in the neck and releases tension in the surrounding muscles.

5. Setu Bandhasana (Bridge Pose):

Target the neck, chest, and spine with Setu Bandhasana. Lie on your back, bend your knees, and lift your hips towards the ceiling. Interlace your fingers beneath you, straightening your arms to create a gentle backbend. This pose not only strengthens the neck but also stimulates the thyroid gland, promoting overall neck health.

6. Ustrasana (Camel Pose):

Ustrasana, or Camel Pose, is a deep backbend that stretches and strengthens the neck muscles. Kneel on the mat, tuck your toes, and arch your back, reaching for your heels with your hands. This asana opens up the front of the body, relieving tension in the neck and promoting better posture.

7. Matsyasana (Fish Pose):

Fish Pose is a fantastic way to counteract the forward head posture that often contributes to neck pain. Lie on your back, place your hands beneath your hips, and arch your back, lifting your chest towards the ceiling. This asana not only stretches the neck but also expands the chest, enhancing overall respiratory function.

8. Paschimottanasana (Seated Forward Bend):

Sitting for prolonged periods can contribute to neck pain. Paschimottanasana involves sitting with your legs extended and reaching for your toes. This forward bend releases tension in the spine and neck, promoting flexibility and relieving discomfort caused by prolonged sitting.

9. Gomukhasana (Cow Face Pose):

Gomukhasana is a seated pose that targets the shoulders and neck. Sit with your legs crossed, stack one knee on top of the other, and raise your arms, attempting to clasp your hands behind your back. This asana enhances flexibility in the neck and shoulders, addressing stiffness and discomfort.

10. Jalandhara Bandha (Chin Lock):

Finish your yoga sequence with Jalandhara Bandha, a simple yet effective neck lock. Sit comfortably, inhale deeply, and as you exhale, lower your chin towards your chest. Hold this position for a few breaths, feeling a gentle stretch in the neck. This bandha helps release tension and improves blood circulation to the neck region.