7 Effective Yoga Pose for Cervical Neck Pain Relief

7 Effective Yoga Pose for Cervical Neck Pain Relief

Cervical pain, often associated with neck pain, is a common problem nowadays, many people suffer from  cervical neck pain because of long sitting hours, bad sitting posture, or degeneration of disc due to age as well. The common symptoms of this pain is stiffness in the neck area which makes it difficult to rotate your neck. Sometimes you get headaches along with numbness and tingling sensation in your arms as well. In today's digital world with the rising screentime the number of people who face this issue is increasing a lot.

Even doctors and physiotherapists suggest specific yoga poses for cervical neck pain.these gentle yoga practices stretch and strengthen your neck and shoulder muscles, improves your range of mobility,and eventually relieve from the neck pain. In this blog we will talk about 7 yoga poses for cervical pain. That is particularly beneficial for your neck pain condition and you improve your quality of life.

What is cervical pain? And its cause:

Cervical pain is discomfort in the upper part of the spine right below our head. Cervical spine is made of seven small bones called vertebrae and they are stacked on top of each other from C1 to C7 representing the first 7 vertebrae of our spine.understand the structure of the cervical spine is important especially for who who is having cervical neck pain.

Cervical neck pain can arise from various factors such as bad posture, prolonged sitting, herniated disk, degenerative disc due to the natural aging process and stress. By incorporating specific yoga asanas for neck pain into your daily routine, it can help you to alleviate these symptoms, improve spinal health and enhance overall mobility.

7 Yoga Poses for Neck Pain Relief:

Here are the list of 7 yoga poses for neck pain relief

Cat-Cow Stretch (Marjaryasana-Bitilasana)


  • Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
  • Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
  • Broaden across your shoulder blades and draw your shoulders away from your ears.
  • Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  • Release the crown of your head toward the floor, but don't force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  • Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

Benefits of Cat Cow pose: 

Doing Cat cow pose increases the flexibility of the entire spine. The movement helps in stretching the muscles of neck, shoulder, chest and upper back. back, abdomen and chest. Additionally it helps to release the tension in the neck and upper back, making it highly beneficial for relieving cervical pain.

2. Child's Pose (Balasana)


  • Kneel on the yoga mat with your shins and feet flat.
  • Touch your big toes together and sit on your heels.
  • Spread your knees as wide as your hips.
  • Inhale and exhale slowly, allowing your shoulders to relax
  • Lower your upper body onto your thighs on an exhale
  • Extend your arms out in front of you with your palms face down on the mat
  • Relax your head and chest down toward the floor
  • Narrow your hip points toward the navel
  • Broaden across the back of your pelvis at the sacrum
  • Lengthen your tailbone away from the back
  • Tuck your chin slightly

Benefits of the Child pose: 

Doing the Child's pose will be very beneficial in your daily routine if you struggle with cervical pain. It helps to stretch and relax the neck muscles and shoulders. Not only does it improve your posture but also reduces stress which greatly helps in neck pain.

3. Cobra Pose (Bhujangasana)


  • Lie on your stomach with your toes pointing back and your hands under your shoulders
  • Extend your big toes back and press down with your toenails
  • Engage your thighs and gently lift your knees off the floor
  • Draw your shoulder blades back and drop your shoulders away from your ears
  • Keep your neck straight or turn your head toward the sky
  • Raise your torso from the ground using the support of your hands
  • Put equal pressure on both palms and raise only your upper body as you breathe in
  • Continue to put pressure on your hands and keep moving up till your hands are fully extended
  • Arch your back to the maximum extent possible
  • Lift your chest from the back of your heart
  • Keep your neck long and focus on lifting your sternum instead of your chin
  • Straighten your arms while keeping your shoulders away from your ears
  • Breathe out to release the move as you lower your body back to the ground

Benefits of the Cobra pose: 

Practicing Cobra pose daily helps in strengthening the spinal muscles, along with the neck and upper back. It also helps you improve your posture and reduce stress on the cervical spine. When you perform a cobra pose you lift your chest and arch your back, which stretches the neck and shoulder muscles. This helps to alleviate the tension and stiffness of cervical pain.

well stretch the muscles in the neck and shoulders. This helps in reducing tension and stiffness of the cervical pain. 

4. Extended Triangle Pose (Utthita Trikonasana)