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Yoga flows

Yoga for neck pain: a 20-minute gentle sequence

A gentle 20-minute practice for neck pain that has lasted a while: slow breathing, small neck movements, poses that keep your head supported or level, and a little strength work for your upper back. Nothing puts weight on your head or tips it back. It follows the shape of the trial classes, which opened and closed with relaxation, with poses that Iyengar programmes for neck pain used. Use the 0 to 10 pain rule: up to 5 is fine if your neck is no worse the next morning.

20 minBeginner14 movesA stepNeck · Shoulders · Back · Abs · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Corpse pose (Savasana)2 min
    Beginner · 3D demoLie on your back with your knees bent and a folded towel under your head so your chin doesn't tip up. Let your shoulders sink
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoBreathe in gently through your nose for about 4 and out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Neck and shoulders

  1. Neck CARs (controlled articular rotations)3 slow nods, 3 turns and 3 tilts each way, each held 2 s
    Beginner · Neck · 3D demoSit tall. Do the movements one at a time, not circles, and only as far as is comfortable. Stop if you feel dizzyHarder: Rabbit pose (Sasangasana)
  2. Chin tuck5 holds of 5 s
    Beginner · Neck · 3D demoSlide your chin straight back, as if making a double chin, without tipping your head downEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  3. Shoulder rolls10 slow circles each way
    Beginner · Shoulders, Back, Neck · 3D demoHarder: Shoulder CARs (controlled articular rotations)
  4. Upper trap release2 holds of 30 s each side
    Beginner · 3D demoLet the weight of your head do the stretch; don't pull with your handEasier: Side neck stretch

All fours

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoKeep your head in line with your spine; don't lift your chin highHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoRest the side of your head on a folded towel rather than pressing it into the floorEasier: Side-lying open bookHarder: World's greatest stretch
  3. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoForehead on a block or your stacked fists so your neck stays level; a cushion behind your knees if they complainHarder: Extended puppy pose (Uttana Shishosana)

Standing

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoCrown of the head lifting, chin level, shoulders softHarder: Tree pose (Vrksasana)
  2. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoLook straight ahead if turning your head to the front hand is uncomfortable; lower your arms if your neck complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. Triangle pose (Utthita Trikonasana)3 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoHand on your shin or a block; look down or straight ahead, not upEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)

Upper-back strength

  1. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoArms by your sides, chest and legs just off the floor, eyes on the floor so the back of your neck stays longEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Lying chin tuck5 holds of up to 10 s
    Beginner · Neck · 3D demoOn your back, gently nod to flatten the back of your neck towards the floor; don't lift your headHarder: Chin tuck

Rest

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoTowel under your head; breathe slowly

Tips

  • Keep pain at 5 out of 10 or less while you practise, and your neck should be no worse the next morning. If a pose sends pain, tingling or numbness down an arm, make it smaller or leave it out.
  • In the trials, people took one 90-minute class a week for 9 weeks and practised at home. Use this as your home practice, 2 or 3 times a week.
  • Add upper-back and shoulder-blade strength on 2 or 3 days a week: our neck and shoulder strength routine has the moves.
  • Leave out headstands, shoulder stands, plough and poses that drop your head back while your neck is sore.
  • Stop and get checked for dizziness, double vision, slurred speech or trouble swallowing.
  • If you take a class, choose a gentle one and tell the teacher about your neck.

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 for neck pain: a 20-minute gentle sequence take?

About 20 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?

You need: A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 14 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.