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Yoga for TMJ and jaw tension: a 20-minute jaw, neck and breath class

For a sore, tight or clicking jaw, or if you clench your teeth when you're stressed. Keep your jaw in its rest position throughout: lips together, teeth slightly apart, and the tip of your tongue resting lightly on the roof of your mouth, just behind your top front teeth. The class uses slow breathing, gentle neck and shoulder moves, upper-back work and a long rest, and leaves out wide mouth opening, lion's breath and anything that presses on your chin. It isn't a treatment on its own: for jaw pain that lasts, exercise, hands-on treatment and CBT have the best evidence, and our jaw pain guide has the jaw exercises.

20 minBeginner11 movesA wallNeck · Shoulders · Chest · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Settle, sitting (3 minutes)

  1. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoJaw rest position: lips together, teeth apart, tongue on the roof of your mouth. Hands on your tummy; let it rise as you breathe inEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Neck, sitting (5 minutes)

  1. Chin tuck8 to 10 reps, holding 3 to 5 s
    Beginner · Neck · 3D demoSlide your head straight back, eyes level; teeth stay apartEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Neck CARs (controlled articular rotations)Nods, tilts and turns, each held 5 s, 5 times
    Beginner · Neck · 3D demoOne direction at a time rather than circles, well within comfortHarder: Rabbit pose (Sasangasana)
  3. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoLet your jaw hang softHarder: 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 pullEasier: Side neck stretch

Upper back, standing (4 minutes)

  1. Doorway chest opener2 holds of 30 s
    Beginner · Chest, Shoulders · 3D demoElbows at or below shoulder height; breathe slowlyEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fine; ribs soft, chin levelEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn from your ribs, moving with your breathEasier: Side-lying open bookHarder: World's greatest stretch

Floor (2 minutes)

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels natural; teeth apart, jaw looseHarder: 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 face and jaw aren't pressed into the matHarder: Extended puppy pose (Uttana Shishosana)

Rest (5 minutes)

  1. Corpse pose (Savasana)5 min
    Beginner · 3D demoA pillow under your head. Notice your forehead, eyes, jaw, tongue and shoulders one at a time, and let each soften

Tips

  • Every time you notice your teeth touching, go back to the rest position: lips together, teeth apart, tongue on the roof of your mouth.
  • No lion's breath, big yawns or wide-open stretches. If you yawn, support your chin with your hand.
  • For the jaw exercises themselves, such as guided opening, use the written steps on our jaw pain guide; they should be pain-free.
  • Jaw pain with chest pain, breathlessness or sweating: call 999. A jaw stuck open that you can't move: get emergency care through NHS 111.
  • If the pain lasts beyond about 3 months, ask about a physiotherapist or CBT: they have the best evidence.
  • Grinding your teeth at night? See a dentist.

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 tmj and jaw tension: a 20-minute jaw, neck and breath class 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 wall. 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. 6 of its 11 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.