{"id":10636,"date":"2026-03-02T07:00:00","date_gmt":"2026-03-02T11:00:00","guid":{"rendered":"https:\/\/yogauonline.com\/yoga-practice-teaching-tips\/yoga-teaching-tips\/pain-in-the-neck-6-yoga-poses-to-nurture-your-neck-and-shoulders\/"},"modified":"2026-03-02T07:02:02","modified_gmt":"2026-03-02T11:02:02","slug":"pain-in-the-neck-6-yoga-poses-to-nurture-your-neck-and-shoulders","status":"publish","type":"post","link":"https:\/\/yogauonline.com\/yoga-and-healthy-aging\/yoga-for-chronic-pain\/pain-in-the-neck-6-yoga-poses-to-nurture-your-neck-and-shoulders\/","title":{"rendered":"Pain in the Neck: 6 Yoga Poses to Nurture Your Neck and Shoulders"},"content":{"rendered":"

When I first began my yoga practice, I was still in the \u201cno pain, no gain\u201d mentality from my years teaching high-impact aerobics. That attitude, combined with my frustration trying to kick up into Headstand (Sirsasana) one day, led to a tumble on the mat and intermittent neck pain that has stayed with me almost eight years later.<\/p>\n

Although a poor yoga attitude\u00a0combined with lack of skill and preparation\u00a0led to an injury, I have since improved both my attitude and my skills to learn how yoga can also heal old injuries.<\/p>\n

<\/span>The Epidemic of Neck Pain<\/span><\/h2>\n

The National Institutes of Health<\/a> reports that non-specific neck pain affects about two-thirds of all people, usually around middle age. Although acute neck pain usually resolves within a couple weeks, neck pain becomes chronic in about 10 percent of sufferers.<\/p>\n

Neck and shoulder pain often overlap, due to referred pain via the numerous nerve pathways connecting the neck and shoulders. The connective soft tissue between the neck and shoulders also tends to confuse the specific primary injury or source of pain. The most common cause of shoulder pain and neck pain is an injury to the soft tissues, including the muscles, tendons, and ligaments within these structures.<\/p>\n

Spending hours in front of a computer or smartphone\u00a0with poor postural alignment\u00a0is another factor in the rise of neck and shoulder pain. As the spine slumps forward, the shoulder blades slide apart, both overstretching and weakening the surrounding muscles. Those weakened muscles are more likely to experience painful tightness along the shoulder blades and up into the neck.<\/p>\n

Common treatments for both neck and shoulder pain include rest, ice and over-the-counter non-steroidal anti-inflammatories such as ibuprofen. However, severe or worsening pain or numbness and weakness in the extremities require a doctor\u2019s evaluation.<\/p>\n

A 2015 study on the Effectiveness of Iyengar Yoga In Treating Spinal Pain<\/a>, including neck pain, found a significant and clinically important reduction in pain intensity in the group that practiced yoga. The researchers concluded:<\/p>\n

Yoga is often recommended as an evidence-based additional therapy intervention for back and neck pain. In addition to its benefits as a movement modality, yoga seems to improve body awareness, pain acceptance and coping.<\/p>\n

<\/span>How to Practice Yoga with Your Neck and Shoulders in Mind<\/span><\/h2>\n
\"Cobra
Overarching the neck in Cobra Pose, and other poses, especially backbends, can contribute to pain in the neck and low back.<\/figcaption><\/figure>\n

 <\/p>\n

As with all yoga practices, proper form and alignment are key in both relieving and preventing neck and shoulder pain. Common misalignments include:<\/p>\n