Neck pain is one of the most common complaints among people who practice yoga. Learn about these fourteen yoga poses to relieve neck pain that is great for relieving stress and tension from your neck.
Yoga is an ancient system of exercise and meditation that has been practiced in India for thousands of years. It focuses on stretching muscles and improving flexibility while also helping to relieve stress and anxiety. Yoga is often recommended by doctors because it helps improve overall fitness and reduce back and neck pain.
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Table of Contents
What is Yoga?
Broadly speaking, yoga refers to a collection of practices for body, mind, and soul which originated in ancient India. Etymologically, yoga stems from the Sanskrit root yuj which means “to add” or “to unite.”
Essentially, yoga is more than physical exercise. It is a meditative practice with a spiritual core. Through its practice, yogis seek to reach the moksha, “liberation.” This liberation refers to “breaking out” of the cycle of death and rebirth. It means liberating ourselves from ignorance.
The precise definition of the term “yoga” varies with the context, but most of the time it refers to:
- A disciplined method of achieving a goal
- A set of techniques to control both mind and body
- A school of philosophy
- In conjunction with other prefixes, a traditional set of techniques and philosophies (yoga schools)
- The practice of yoga
Yoga involves static principles that vary slightly from one school to another while maintaining the same ultimate purpose: liberation.
The Basics of Yoga Posture
- SHOULDERS Relax the shoulders.
- WAIST Straighten the waist and curl up the tailbone inward, like a hook. When curling up the tailbone, the S-curve of the spine is straightened, and a gentle strain is present in the lower abdomen.
- KNEES Bend the knees slightly and naturally. Avoid locking the knees since this can block energy flow.
- LEGS Spread your legs shoulder-width apart. Spreading them too wide can scatter the energy of the Dahn-Jon and lower body.
- FEET Position the feet parallel to each other. Spread them no more than shoulder width to avoid losing Dahn-Jon energy.
- SOLES Balance your body weight evenly on both soles.
- BREATHING When stretching, focus your mind on the area where you feel tension. Inhale gently through the nose, imagining healing energy flowing to that part of your body. Open the mouth slightly, exhale naturally, and feel the blockage releasing from your body.
General Yoga Tips:
Once you’re done with a pose, don’t rush to the next one!
Transition to your new pose with calm and grace. You must invite harmony and peace to yourself when practicing yoga.
Don’t force yourself to perform complex poses.
Some people have the mistaken assumption that they can go straight for the Firefly (Tittibhasana) pose just because they go to the gym every day. That is not the case! Yoga is a different beast altogether, and you need to go steady and slow.
Don’t do over 40 minutes.
As you acquire more skills, you’ll be met with uncomfortable poses that will require many weeks of practice to pull off. 20 to 40-minute sessions are your best bet (I prefer the 20-minute ones). I’m referring here to the actual physical exercise. Typical yoga classes last about an hour, but they include meditation and a warm-up section. Don’t extend your asana practice beyond 40 minutes.
Count with breaths.
Each pose should be held for as long as 3 to 5 deep, controlled breaths. First, you must inhale slowly, then you must hold the air, then you exhale slowly. Be sure to work on the consistency of each breath!
Don’t mix more than 20 poses.
You might be eager to try a lot of poses in a single day, but generally, doing 10 to 15 a day is more than enough. If you want to push it, 20 should be your max. Constantly practicing, improving, and lastly, mastering poses are far better for you.
Note: If a pose involves one side of your body, then it must be mirrored on the other side as well. So, if you stretch to the left for three breaths, you must stretch to the right for three breaths too.
14 Yoga Poses to Relieve Neck Pain
Yoga Poses to Relieve Neck Pain #1: Headstand
A headstand is a pose where you stand with your legs straight out in front of you and then lift your head off the floor. This pose strengthens your core and improves balance.
- Focus: Abdomen; back
- Level: Advanced
- Sanskrit Name: Shirshasana
- Time: 30 seconds to a minute, up to 3 minutes
- Indications: Improves balance; stimulates; toning
- Contraindications: High blood pressure; spine injuries; dizziness
The Headstand Pose is a tough pose that shifts the body upside down and places the weight on the crown of the head.
It increases the blood supply to the head; improves balance, focus, and memory; stimulates the sensory organs; and tones the abdominal and back muscles.
To perform this exercise, you must:
1. Part from the Diamond Pose, resting your hands on your thighs.
2. Breathe easily and rest your head on the floor just in front of your knees. Clasp your fingers behind your head and support the back of your head with your palms. Keep your forearms resting on the floor, forming a triangle with your head.
3. Curl your toes under, lift your hips, and extend your legs. Focus on the balance of your body. Try walking your feet closer so that your buttocks are high above your head.
4. Shift your weight onto your forearms and lift your feet from the floor. Keeping your back as straight as you can, bring your heels towards your buttocks.
5. Extend your legs fully, keeping your feet relaxed and upright. Balance your body weight between your head, neck, and forearms.
6. Hold the pose for 30 seconds to a minute. Gradually increase your stay, up to 3 or so minutes, but don’t go beyond 5 minutes. Come down by bending your knees, placing your feet down, and then sitting on your buttocks again, returning to the Diamond Pose.
Yoga Poses to Relieve Neck Pain #2: Shoulder Stand
Another pose that helps relieve stress is a shoulder stand. In this pose, you lie down on your back with your arms at your sides and raise your body so that your shoulders are above your elbows. You should feel as though you are floating in space.
- Focus: Shoulders; neck; legs; buttocks
- Level: Intermediate
- Sanskrit Name: Salamba Sarvangasana
- Time: 30 seconds, up to 3 minutes
- Indications: Stretching; toning; improves balance
- Contraindications: Diarrhea; headache; high blood pressure; pregnancy; neck injuries
The Shoulder Stand Pose is an inverted yoga pose for the intermediate-advanced yogi that soothes the mind; tones the legs; stretches the shoulders and neck, and improves balance.
For this variation, fold a couple of blankets into firm rectangles and stack them on top of each other.
To perform this exercise, you must:
1. Lie on the blankets with your shoulders supported and parallel to the longer edges and your head resting on the floor.
2. Spread your arms on the floor beside your torso. Bend your knees to set your soles against the floor, heels as close as possible to your sitting bones.
3. Push your arms against the floor as you push your feet away from the ground. This will draw your thighs into your torso.
4. Initially, lift by curling your pelvis, then your back torso. Your knees should come toward your face.
5. Stretch your arms out, parallel to the edge of the blankets, and turn them out so that your fingers press into the floor.
6. Bend your elbows and draw them closer. Lay the back of your upper arms on the blankets and then spread your palms against the back of your torso.
7. Lift your pelvis over your shoulders, keeping your torso somewhat perpendicular to the floor. Walk your hands up your back (toward the ground) without sliding your elbows wider than shoulder-width.
8. Raise your bent knees straight up, centering your thighs with your torso, and hanging your heels down by your buttocks. Push your tailbone toward the pubis, and then turn your upper thighs inward slightly. Inhale and stretch your knees, pushing your heels up toward the ceiling.
9. With the backs of your legs fully lengthened, lift through your big toes so that the inner legs are a bit longer than the outer.
10. Firm your shoulder blades in your back and move your sternum toward your chin. Try keeping your forehead parallel to the floor while your chin is perpendicular. Push the backs of your upper arms and the tops of your shoulders into your blanket support to lift your spine off the ground. Gaze straight up or at your chest.
11. Start slow, holding the pose for just half a minute. Gradually increase your stay (5–10 seconds) every day, or so until you become capable of enduring 3 minutes. Then continue gradually increasing until you can stay 5 minutes.
12. Come down by bending your knees into your torso, and then rolling your back carefully onto the floor with your head resting on the floor.
Note: I advise you not to do this pose on your own, at least the first few times. The risks of injury are very real for those who are not yet ready for this pose.
Yoga Poses to Relieve Neck Pain #3: Seated Forward Bend
- Focus: Spine; shoulders; hamstrings; back
- Level: Beginner
- Sanskrit Name: Paschimottanasana
- Time: 1 to 3 minutes
- Indications: Stretching; abdominal stimulation; mental relaxation; improved digestion
- Contraindications: Diarrhea; asthma; back injuries; late-term pregnancy
The seated forward bend is a beginner forward bend pose that stretches the spine, shoulders, and hamstrings. It’s perfect for novice yogis, and it can be very mentally stimulating.
I recommend rolling a folded blanket out on the ground.
To perform this exercise, you must:
1. Sit on the floor, supporting your buttocks on a folded blanket. Stretch your legs in front of you. Press firmly through your heels. Sway a little onto your left buttock to recoil your right sit bone away from the heel with your right hand. Do the same on the other side.
2. Turn your thighs slightly to the inside, then press them down to the ground.
3. Push your hands against the floor beside your hips to lift your sternum toward the ceiling while dropping your top thighs lower.
4. Drag your groins into your pelvis. Keep your front torso long, leaning forward from your hip joints.
5. Lengthen your tailbone away from the back of your pelvis and try to clasp the sides of your feet with your hands. If that’s not possible for you, loop a strap around the soles of your feet, hold it firmly, and walk it gently as much as you can while keeping your elbows straight.
6. As you lengthen your front torso, keep your arms long and your elbows out to the sides. Your lower belly should touch your thighs first; then continue up to your head.
7. Hold the pose for 1 to 3 minutes. Come up gently by lifting your torso away from your thighs.
Yoga Poses to Relieve Neck Pain #4: Child’s Pose
In this pose, you lie flat on your back with your knees bent and feet flat on the floor. You should keep your arms at your sides and place your hands under your shoulders. Close your eyes and breathe deeply.
- Focus: Ankles; hips; thighs
- Level: Beginner
- Sanskrit Name: Balasana
- Time: 30 seconds to 2 minutes
- Indications: Stretching; relieving pain; mental relaxation
- Contraindications: Diarrhea; pregnancy (especially late-term); knee injuries; back injuries
The Child Pose is a restive pose that can be performed in between other asanas in sequences.
It stretches the hips, thighs, and ankles, and it allows us to calm our mind and brain, relieving stress and fatigue. You can start this pose from the Hero Pose.
To perform this exercise, you must:
1. Kneel on the floor, touching your big toes together. Sit on your heels and then separate your knees as much as your hips will allow.
2. Exhale all the air in your lungs and then lay your torso between your thighs.
3. Broaden your sacrum across the back of your pelvis. Narrow your hip points towards your navel, nestling them down onto your inner thighs.
4. Lengthen your tailbone away from the back of your pelvis while you lift the base of your skull away from your neck.
5. Place your hands, palms up, on the floor alongside your torso. Release the fronts of your shoulders toward the floor. Let the weight of your front shoulders pull your shoulder blades across your back.
6. To end the pose, you must lengthen the front torso, and then lift from the tailbone as it presses down and into the pelvis.
The Child Pose is excellent for resting in between other asanas. Initially, you might struggle to stay in it for 30 seconds, but the goal here is to stay a few minutes.
Start with 30 seconds to 1 minute, but work your endurance up to 3 minutes. Count 3 to 5 even breaths, or end if you feel too strained.
If you want to increase the length of your torso during the exercise, try stretching your arms forward while lifting your buttocks slightly above and away from your heels. Extend your arms while you draw your shoulder blades down your back. Without moving your arms or hands, sit your buttocks down on your heels again.
Yoga Poses to Relieve Neck Pain #5: Warrior I
This pose helps relieve stress by stretching out your spine and opening up your chest area. It also strengthens your core muscles and improves balance.
- Focus: Chest; shoulders; neck; belly; psoas; arms; thighs; calves; ankles; abdomen
- Level: Beginner
- Sanskrit Name: Virabhadrasana I
- Time: 30 seconds to a minute per side
- Indications: Strengthening; stretching
- Contraindications: Heart problems; neck injuries; shoulder injuries; high blood pressure
The Warrior Pose I is one of the three celebrated warrior poses of yoga.
It might strike you as silly that these yoga poses are called “warrior” poses, what with yogis being known as pacifists and all that. In this case, the name stems from the spiritual interpretation of a warrior fighting against the universal enemy: Self-ignorance.
In effect, the warrior poses to celebrate the fight of yoga practitioners against the ultimate source of suffering.
This pose stretches the chest, lungs, shoulders, neck, belly, and groins. Constant practice will strengthen your shoulders, arms, back muscles, and calves.
To perform this exercise, you must:
1. Part from the Mountain Pose. Exhale all the air from your lungs and proceed to step your feet about 3-and-a-half or 4 feet apart.
2. Raise your arms perpendicular to the floor in the opposite, parallel directions.
3. Turn your left foot 45° to 60° to the right and your right foot 90° to the right. Align your heels, and then rotate your torso to the right. Try to square your front pelvis as much as you can.
4. If you can’t keep your heels firmly planted, try pressing the head of the left femur back to the ground.
5. Lengthen your coccyx toward the floor and slightly arch your upper torso back.
6. Try to bend your right knee over your right ankle to keep the shin perpendicular to the floor. Do it as much as you can, but if you’re not flexible enough you don’t have to stress your body too much.
7. Lift your arms, stretching strongly to lift your ribcage away from your pelvis. The lift should run up from your back legs, going across your whole body until it reaches your arms. Once your arms are up, bring your palms together.
8. After 30 seconds to a minute, inhale and press your heels firmly into the ground. Straighten your arms and bring them down. Take some breaths, and then switch the positioning of your legs and repeat the exercise.
9. Once you’re done, step back into the Mountain Pose.
Yoga Poses to Relieve Neck Pain #6: Locust Pose
- Focus: Spine; buttocks; arms; legs; belly; neck
- Level: Beginner
- Sanskrit Name: Salabhasana
- Time: 30 seconds to a minute, repeated 2 to 3 times
- Indications: Strengthening; stretching; improved pose; abdominal stimulation
- Contraindications: Headache; back injuries; neck injuries
The Locust Pose is a warm-up backbend pose that helps beginners prepare for deeper stretches.
It strengthens the back, legs, and arms. It might look simple, but there’s more to it than meets the eye. Mastering this pose will ensure good performance in the coming backbends.
To perform this exercise, you must:
1. Optional: If your surface is too hard, I suggest you roll out a folded blanket or a rug. Otherwise, you might injure your pelvis and ribs.
2. Lie on your belly with your arms resting alongside your torso. Keep your palms up and your forehead resting on the floor.
3. Turn your big toes toward each other to rotate your thighs. Firm your buttocks so that your coccyx presses toward your pubis.
4. Exhale the air from your lungs and then lift your upper torso, head, arms, and legs. In this exercise, you will be resting on your lower ribs, belly, and pelvis.
5. Firm your buttocks, stretching your legs, first through your heels to lengthen your back legs, and then through the bases of your toes. Keep your big toes turned to each other!
6. You must keep your arms raised and parallel to the ground. Stretch back actively up to your fingertips. Imagine you have to keep weight on your upper arms. Press your arms firmly against your back.
7. Keep your head looking forward or upward if your neck allows it.
8. End the pose if you feel too strained. Try to endure between 30 seconds and a minute.
Ideally, you should repeat this pose once or twice after ending.
Beginners might have some problems at first, but there’s no need to rush. You might want to try leaving your hands, palms down, pressing into the floor to give you balance.
Holding the pose for three even breaths should be enough. If you’re feeling too uncomfortable, end.
Yoga Poses to Relieve Neck Pain #7: Warrior Pose I
- Focus: Chest; shoulders; neck; belly; psoas; arms; thighs; calves; ankles; abdomen
- Level: Beginner
- Sanskrit Name: Virabhadrasana I
- Time: 30 seconds to a minute per side
- Indications: Strengthening; stretching
- Contraindications: Heart problems; neck injuries; shoulder injuries; high blood pressure
The Warrior Pose I is one of the three celebrated warrior poses of yoga.
It might strike you as silly that these yoga poses are called “warrior” poses, what with yogis being known as pacifists and all that. In this case, the name stems from the spiritual interpretation of a warrior fighting against the universal enemy: Self-ignorance.
In effect, the warrior poses to celebrate the fight of yoga practitioners against the ultimate source of suffering.
This pose stretches the chest, lungs, shoulders, neck, belly, and groins. Constant practice will strengthen your shoulders, arms, back muscles, and calves.
To perform this exercise, you must:
1. Part from the Mountain Pose. Exhale all the air from your lungs and proceed to step your feet about 3-and-a-half or 4 feet apart.
2. Raise your arms perpendicular to the floor in the opposite, parallel directions.
3. Turn your left foot 45° to 60° to the right and your right foot 90° to the right. Align your heels, and then rotate your torso to the right. Try to square your front pelvis as much as you can.
4. If you can’t keep your heels firmly planted, try pressing the head of the left femur back to the ground.
5. Lengthen your coccyx toward the floor and slightly arch your upper torso back.
6. Try to bend your right knee over your right ankle to keep the shin perpendicular to the floor. Do it as much as you can, but if you’re not flexible enough you don’t have to stress your body too much.
7. Lift your arms, stretching strongly to lift your ribcage away from your pelvis. The lift should run up from your back legs, going across your whole body until it reaches your arms. Once your arms are up, bring your palms together.
8. After 30 seconds to a minute, inhale and press your heels firmly into the ground. Straighten your arms and bring them down. Take some breaths, and then switch the positioning of your legs and repeat the exercise.
9. Once you’re done, step back into the Mountain Pose.
Yoga Poses to Relieve Neck Pain #8: Cow Pose
- Focus: Spine; torso; neck
- Level: Beginner
- Sanskrit Name: Bitilasana
- Time: Up to 2 minutes, spread over all the repetitions
- Indications: Stretching; abdominal stimulation
- Contraindications: Neck injuries
The Cow Pose is a simple pose to prepare the spine for a good yoga session. It stretches the torso, neck, and spine, as well as provides stimulation to the belly organs.
To perform this exercise, you must:
1. Get down to the floor on all fours, making sure that your knees are directly below your hips. Your wrists, elbows, and shoulders should be in line and perpendicular to the floor.
2. Position your head neutrally, staring at the floor.
3. Inhale and lift your sitting bones and chest toward the ceiling, allowing your belly to go toward the ground. Tilt your head up and look forward.
4. Exhale, and then return to the neutral “tabletop” position on all fours. Repeat between 10 and 20 times, breathing easily as you do.
If your neck is sensitive, keeping it in line with your torso will help you, and so will broadening your shoulder blades down and away from your ears.
Yoga Poses to Relieve Neck Pain #9: Cat Pose
- Focus: Spine; back; neck
- Level: Beginner
- Sanskrit Name: Marjaryasana
- Time: Up to 20 seconds
- Indications: Stretching; abdominal stimulation
- Contraindications: Neck injuries
The Cat Pose is a straightforward pose to massage the spine; stretch the torso and neck, and stimulate abdominal organs.
Coupled with the Cow Pose previously covered, the Cat Pose can work miracles on your spine.
To perform this exercise, you must:
1. Go to the floor on your hands and knees, making sure that your knees are set below your hips and wrists, and that your elbows and shoulders are perpendicular to the floor.
2. Set your head in a neutral position, eyes looking down.
3. Exhale and round your spine up, just like cats do when they’re rubbing against their owner’s leg. Your shoulders and knees must remain in position.
4. Release your head down, but don’t force your chin into your chest.
5. Inhale, and then return to the neutral “tabletop” position on your hands and knees.
I suggest you pair this pose with the Cow Pose for a deeper yoga exercise. Try performing the Cow Pose after the inhale, then the neutral position, then the Cat Pose, and so on.
A partner might come in handy if you feel like you can’t round the topmost part of your back. Ask him to lay a hand between your shoulder blades to help you round it.
If your neck is strained or otherwise injured, keep it in line with the torso and try broadening your shoulder blades.
Yoga Poses to Relieve Neck Pain #10: Fish Pose
- Focus: Belly; neck; back; psoas
- Level: Beginner
- Sanskrit Name: Matsyasana
- Time: 15 to 30 seconds
- Indications: Stretching; strengthening; abdominal stimulation; improved pose
- Contraindications: Back injuries; neck injuries; low (or high) blood pressure; insomnia; migraine
The Fish Pose is a traditional yoga poses to open the chest; stretch the psoas, intercostals, belly, neck, and back; and stimulate the belly organs.
The ancient texts define this pose as a “disease destroyer”, and it has been linked with many therapeutic applications that range from menstrual pain to respiratory problems.
To perform this exercise, you must:
1. Lie prone on the floor with your knees bent, and soles firmly on the ground.
2. Lift your pelvis off the floor as you inhale, just so that you can slide your hands, palms down, below your buttocks.
3. Rest your buttocks on the backs of your hands. Tuck your forearms and elbows close to the sides of your torso.
4. Press your forearms and elbows evenly into the floor, and then press your shoulder blades against your back.
5. Inhale as you lift your torso once again, bringing your head up. Then release your head down, resting the back or the crown of your head on the floor. Put next to no weight on your head to avoid neck damage.
6. Either keep your knees bent or your legs straightened. Keep your thighs pressed out through the heels if you do the latter.
7. Stay 15 to 30 seconds, breathing easily. To end, exhale and lower your torso to the floor, then draw your thighs up into your belly.
This backbend pose will serve as the basis for some advanced sequences. Avoid putting yourself in discomfort for too long, and don’t be afraid to end if you feel it hurts. It takes time to master poses like these.
Yoga Poses to Relieve Neck Pain #11: Bridge Pose
- Focus: Chest; neck; spine; legs
- Level: Beginner
- Sanskrit Name: Setu Bandha Sarvangasana
- Time: 30 seconds to a minute
- Indications: Stretching; abdominal stimulation; body relaxation; improved digestion
- Contraindications: Neck injuries
The Bridge Pose is an excellent restorative seated pose to rejuvenate the legs; stretch the chest, neck, and spine; stimulate the abdominal organs and lungs, and relieve stress and fatigue.
This pose is recommended for osteoporosis, sinusitis, asthma, and high blood pressure. I suggest you roll out a thickly folded blanket to soften the surface.
To perform this exercise, you must:
1. Lie prone on the floor over the blanket with your knees bent and your soles firmly planted on the ground.
2. Press your feet and arms firmly into the floor. Firm your buttocks as you lift them off the floor.
3. Keep your thighs and feet parallel.
4. Clasp your hands below your pelvis and then extend through your arms to stay on the top of your shoulders.
5. Your thighs should be parallel to the floor, and your knees should be directly over your heels.
6. Lift your pubis toward your navel while you raise your chin away from your sternum.
7. Hold the pose between 30 seconds to 1 minute. End by exhaling as you roll your spine down.
Given the weight placed on the neck and shoulders, those with neck injuries should avoid this pose.
Slide a block or bolster under your sacrum to rest your pelvis on if you’re having a hard time keeping it away from the floor.
Yoga Poses to Relieve Neck Pain #12: Half Lord of the Fishes Pose
- Focus: Spine; shoulders; hips; neck
- Level: Beginner
- Sanskrit Name: Ardha Matsyendrasana
- Time: 30 seconds to a minute per side
- Indications: Stretching; stimulation; body relaxation
- Contraindications: Back injuries; spine injuries
The Half Lord of the Fishes Pose is an energizing pose that stimulates the liver, kidneys, and spine; stretches the shoulders, hips, and neck; and relieves fatigue and general discomfort.
I recommend rolling out a folded blanket before starting the pose.
To perform this exercise, you must:
1. Sit on the floor, legs stretched out in front of you, with your buttocks supported on the folded blanket.
2. Bend your knees, plant your soles firmly on the ground, and slide your left foot under your right leg so that it goes outside of your right hip. Lay the outside of your left leg on the ground.
3. Step your right foot over your left leg, and then stand it on the floor outside your left hip so that your right knee points directly up at the ceiling.
4. Twist toward the inside of your right thigh, and then press your right hand against the floor behind your right buttock. Set your left upper arm near your knee, outside of your right thigh. Hug your front torso and inner right thigh together.
5. Push your right foot into the ground and release your right groin. Lean your upper torso back slightly against your shoulder blades as you lengthen your tailbone to the floor.
6. Turn your head by twisting your torso to the left or the right. With every exhale, twist a little more. Distribute your twist along your spine.
7. Hold the pose for 30 seconds to 1 minute, and then release and switch to the other side and repeat.
Yoga Poses to Relieve Neck Pain #13: Feathered Peacock Pose
- Focus: Arms; back; shoulders; neck; chest; belly
- Level: Advanced
- Sanskrit Name: Pincha Mayurasana
- Time: At least 10 seconds, up to 1 minute
- Indications: Stretching; strengthening; improved balance; mental relaxation
- Contraindications: Shoulder injuries; back injuries; neck injuries; headache; heart problems; high blood pressure
The Feathered Peacock Pose is an advanced shoulder-stand pose that strengthens the shoulders, arms, and back; stretches the shoulders, neck, chest, and belly; improves balance, and soothes the mind.
To perform this exercise, you must:
1. Part from the Downward Facing Dog Pose, near a wall, with your palms and forehead resting on the ground. Your fingertips should end right at the base of the wall.
2. Keep your forearms parallel and shoulder-width apart.
3. Firm your shoulder blades against your back torso and drag them toward your tailbone. Then rotate your upper arms outward, keeping your shoulder blades broad, and push your forearms inward. Spread your palms and push your inner wrist firmly against the floor.
4. Bend your left knee and step the foot toward the wall. Keep your other leg active by pushing through the heel. Do a few pre-emptive hops before giving the final one.
5. When you do the final hop, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall.
6. Drag your navel toward your spine and squeeze your outer legs together. Roll your thighs in.
7. Hold the pose for 10 to 15 seconds. Gradually work your way up to a minute. Come down one foot at a time. Be sure to switch the “kicking” leg with every practice.
Yoga Poses to Relieve Neck Pain #14: Upward Lotus Pose
- Focus: Arms; shoulders; neck; torso
- Level: Advanced
- Sanskrit Name: Urdhva Padmasana
- Time: 30 seconds to a minute in each stage, holding the last stage up to 3 minutes
- Indications: Improves balance; strengthening; stimulation
- Contraindications: High blood pressure; spine injuries; elbow injuries
The Upward Lotus Pose is an advanced variation of the Lotus Shoulder stands pose that entails even more resistance.
It strengthens the arms, shoulders, neck, and torso muscles; improves balance and focus; and stimulates the abdominal organs.
To perform this exercise, you must:
1. Part from the Diamond Pose, and then advance into the Headstand Pose.
2. Slowly bring your legs into the lotus while consciously taking control over the balance of your body. Do this by bending your knees forward and then turning your legs outward. Bend your knees slightly toward the pelvis, and then hook your feet together.
3. Keeping your spine upright, lengthen your tailbone toward your pelvis to secure your position. Your elbows should be equidistant so that your weight is evenly distributed.
4. Balance your weight between your head, elbows, forearms, and neck.
5. Hold the pose for 30 seconds to a minute.
6. If you can, turn your pelvis and legs slightly to the left, and hold it for 30 seconds to a minute. You will have to shift more weight onto the right side. Now do the same but to the right side, shifting your weight to the left side.
7. Gradually increase your stay in the neutral position (not turned to either side) for up to 3 minutes.
The person with a safe center doesn’t fear change. We can choose change without fear before a challenge only when we are strongly centered.
—Ilchi Lee
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