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Yoga after whiplash: a 15-minute seated and lying class for the first weeks, with small neck movements and no inversions

A 15-minute class for the first weeks after whiplash, once a doctor or NHS 111 has ruled out the injury warning signs. The NHS advice is to keep doing your everyday activities, not to wear a collar and not to rest your neck for long, and this class keeps your neck moving gently, little and often: slow breathing, small separate turns, tilts and nods, shoulder rolls and upper-back movement, then a short rest. It follows the first stage of our whiplash guide. Do it daily or on most days alongside walking, and move on to the yoga for neck pain class once every movement here is comfortable, often after 2 or 3 weeks (our suggestion). No trial has tested yoga for whiplash, so the structure is our editorial choice.

15 minBeginner12 movesNo equipmentNeck · Shoulders · Back · Abs · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Seated (about 7 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit tall on a firm chair. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated: arms rise as you breathe in and lower as you breathe out; stop at shoulder height if your neck complainsHarder: Slow breathing (6 breaths a minute)
  3. Neck CARs (controlled articular rotations)2 to 3 slow turns, tilts and nods each way, each held 2 s
    Beginner · Neck · 3D demoSeparate movements, not circles, only as far as is comfortable. Stop if you feel dizzyHarder: Rabbit pose (Sasangasana)
  4. Chin tuck5 slow reps
    Beginner · Neck · 3D demoSlide your chin straight back without tipping your head downEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  5. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoSlow and smoothHarder: Shoulder CARs (controlled articular rotations)
  6. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoArms crossed, hips facing forward; turn from your chest and let your head follow, within comfortEasier: Side-lying open bookHarder: World's greatest stretch

Lying (about 4 minutes)

  1. Lying chin tuck5 gentle holds of up to 10 s
    Beginner · Neck · 3D demoA folded towel under your head; a small nod, as if saying yes, with your head restingHarder: Chin tuck
  2. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoHead on a pillow; let your head turn with your arm only as far as is comfortableHarder: Thoracic rotation

All fours (about 2 minutes)

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSmall range; head in line with your spine, chin not liftedHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoForehead on a block or stacked fists so your neck stays levelHarder: Extended puppy pose (Uttana Shishosana)

Standing and rest (about 4 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand up slowly; chin level, shoulders softHarder: Tree pose (Vrksasana)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoA folded towel under your head; let your breathing slow

Tips

  • NHS inform's neck exercise advice: during exercise, pain up to 5 out of 10 is acceptable; 6 or more is too much. Your neck should be no worse overall, and no worse the next morning. If it is, do fewer repetitions, move more slowly or rest longer between movements.
  • The NHS says everyday activity after whiplash may hurt a little and still speeds recovery. In the first weeks, guidelines advise against intensive, high-intensity training.
  • If an exercise sends pain, tingling or numbness down your arm, or extra symptoms last more than an hour, make it smaller or leave it out. Stop and get checked for dizziness, vision or speech problems, or any warning sign above.
  • Nothing head-down or head-back in this class, and no pulling your head into a stretch with your hand (our suggestion). If you hit your head in the crash or feel foggy, follow our concussion guide first.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga after whiplash: a 15-minute seated and lying class for the first weeks, with small neck movements and no inversions take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 3 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.