After writing a blog about yoga poses to relieve back pain, I remembered that several of my students had asked about ways to ease pain in the neck, shoulders, and upper back. These areas can often hold tension from daily activities like hunching over a computer or phone, carrying heavy bags, or even just poor posture. To help more people find relief, I decided to expand the list of poses, focusing on those that target the neck, shoulders, and upper back.
Below is a comprehensive guide of yoga poses specifically designed to release tension in these areas, improve flexibility, and promote relaxation. Whether you’re a seasoned practitioner or new to yoga, these poses can bring relief and enhance your well-being.
Thread the Needle Pose (Parsva Balasana)
Start on all fours.
Slide your left arm underneath your right arm, resting your shoulder and head on the floor.
Hold for 5-10 breaths, then switch sides.
Effect: Relieves tension in the neck, shoulders, and upper back; stretches the spine.
Sphinx Pose (Salamba Bhujangasana)
Lie on your stomach, place your elbows under your shoulders, and lift your chest.
Hold for 5-10 breaths.
Effect: Stretches the chest, shoulders, and upper back, improving neck and shoulder mobility.
Child pose with Neck Release
Sit on your heels, knees apart, and extend your arms forward, chest to floor, the forehead rolls to one side and then the other.
Hold for 5-10 breaths.
Effect: Relaxes tension in the neck, shoulders, and spine, promoting full-body relaxation.
Puppy Pose (Uttana Shishosana)
From all fours, walk your hands forward, lowering your chest toward the floor.
Hold for 5-10 breaths.
Effect: Deep stretch for the shoulders, upper back, and neck.
Cow Face Pose (Gomukhasana) Arms
Sit or stand. Reach your left arm behind your head and your right arm behind your back, trying to clasp hands.
Hold for 5-10 breaths, then switch sides.
Effect: Opens the shoulders and chest, relieving upper back tension.
Seated Forward Bend (Paschimottanasana)
Sit with legs extended and hinge forward from the hips, reaching for your feet.
Relax your neck and hold for 5-10 breaths.
Effect: Stretches the spine, shoulders, and neck.
Fish Pose (Matsyasana)
Lie on your back with legs extended and arms by your sides.
Slide hands underneath your hips, palms facing down.
Press into your forearms, lift your chest, and arch your back, resting the crown of your head on the floor.
Hold for 15-30 seconds, then gently release.
Effect: Opens the chest, stretches the neck and shoulders, and strengthens the upper back.
Reverse Prayer Pose (Pashchima Namaskarasana)
Bring your hands behind your back and press your palms together in a reverse prayer.
Hold for 5-10 breaths.
Effect: Stretches the shoulders and chest, releases tension in the upper back.
Standing Forward Bend with Shoulder Opener(Uttanasana)
Bend forward from your hips.
Interlace fingers behind your back and stretch arms overhead.
Hold for 15-30 seconds, then release.
Effect: Stretches the hamstrings, calves, and shoulders, relieving tension and improving flexibility.
Seated Cat-Cow Pose
Sit in a conformable position on the floor.
Inhale to arch your back and exhale to round it, similar to the traditional Cat-Cow.
Repeat for 5-10 breaths.
Effect: Releases tension in the spine, neck, and shoulders while seated.
Dolphin Pose
Start in a forearm plank, then lift your hips into a downward dog position, keeping your forearms on the floor.
Hold for 5-10 breaths.
Effect: Strengthens and stretches the shoulders, upper back, and neck.
Eagle Arms (Garudasana Arms)
Extend your arms in front and cross the left arm under the right, bringing the palms or backs of hands together.
Lift elbows and extend away from your face.
Hold for 5-10 breaths, then switch sides.
Effect: Stretches the upper back and shoulders, releases neck tension.
Shoulder Stand (Salamba Sarvangasana)
Lie on your back and lift your legs, supporting your hips with your hands.
Hold for 5-10 breaths, keeping your neck relaxed.
Effect: Relieves tension in the neck and shoulders by promoting blood flow and stretching the upper body.
Bound Angle Pose (Baddha Konasana) with Forward Fold
Sit with the soles of your feet together, knees bent out to the sides.
Fold forward, letting your spine and neck relax.
Hold for 5-10 breaths.
Effect: Opens the shoulders and stretches the upper back and neck.
Bridge Pose (Setu Bandhasana)
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips while pressing your shoulders into the floor.
Hold for 5-10 breaths.
Effect: Opens the chest, stretches the neck, and relieves upper back tension.
Bow Pose (Dhanurasana)
Lie on your stomach with your arms by your sides.
Bend your knees and reach back to grab your ankles.
Inhale and lift your chest and legs off the ground, pulling your ankles up and back.
Hold for 15-20 seconds, then release and relax.
Effect: Stretches the entire front body, strengthens the back muscles, and improves posture by opening the chest and shoulders.
Incorporating these yoga poses into your routine can significantly relieve pain and tension in the neck, shoulders, and upper back. Whether you’re dealing with stress from a long day at work or tightness from poor posture, these stretches are simple, effective ways to promote flexibility and relaxation. Remember, consistency is key in yoga, and even a few minutes each day can make a big difference in how your body feels.
I hope this guide helps you as much as it has helped me and my students. Yoga is a wonderful tool for not only easing physical pain but also for promoting mental clarity and calm. If you find relief with these poses, feel free to share your experience and let others know how yoga has benefited you!