The 9 Beneficial Yoga Poses for Neck & Shoulder Pain

beneficial yogo poses for everyday

Interested in trying yoga into your daily routine? There are several different poses you should consider. Along with directly targeting neck and shoulder pain, some of our daily yoga poses picks will target back fat as well. Finally, we will wrap up the article with a few points on how long you should hold poses as well as what yoga poses you should avoid if you have existing lower back pain.

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The 9 excellent Yoga poses that help relieve neck and shoulder pain

1.Down Dog

Down Dog

A simple stretch that is fantastic for your legs and arms, Down Dog is the launching off point for several different stretches. It involves going into a 4-legged pose with your stomach facing the ground and a slight bend in your legs. Holding yourself up with your hands and feet, you can peddle out afoot at a time to stretch your other leg.

2.Shoulder Rolls

Shoulder Rolls

Our second suggestion is relatively simple. Not only is it easy to engage in, but it is also among the best yoga poses for neck and shoulder pain. The position involves sitting with a straight spine and rolling your shoulders with your fingertips firmly on your shoulders. Doing so can stretch a number of different muscle groups and provide relief to the neck and shoulder.

3.Arm Across Chest Pose

Arm Across Chest Pose
Source: OpenFit

Another relatively straightforward pose, the Arm Across Chest Pose, aids in shoulder and neck pain reduction. Begin by sitting either on the floor or a chair with your spine straight. Take your right arm and bring it across your other shoulder at shoulder height. With your arm to the left, turn your head to the right. A more accessible pose, you can hold it for around 30 breaths before switching sides.

4.Backward Hand Clasp Pose

Backward Hand Clasp Pose

Interested in even more ways to remove neck and shoulder pain? The Backward handclasp pose provides an additional option and is among the best yoga poses for neck and shoulder pain. You will want to begin with your feet hip-width apart. Behind your body, interlace your fingers. With your fingers together, raise your arm as far as you can until you feel a stretch towards the front of your shoulders. A more challenging pose, it is common to only hold for up to 10 breaths.

5.Hand To Elbow

Hand To Elbow

Hand to elbow is a simple pose that provides some stress relief for your neck and back. Start by raising your right elbow and dropping your right hand behind your back. Use your other hand to press down on your elbow to make the stretch go further. You can repeat it several times on both sides.

6.Ear To Shoulder Neck Rolls

Ear To Shoulder Neck Rolls
Source: Ekam Yogashala

The ear to shoulder neck rolls is similar to #2 in that they help people experiencing neck and shoulder pain. Simply sit down with your spine straight and bring your chin down. Slowly rotate your head in a circle stressing points that feel particularly sore.

7.Half Moon Poses

9 beneficial yoga poses to do everyday

Looking for yoga poses to get rid of back fat? You have a few options open to you. One of the most common poses (which requires a bit of balance) is the half-moon pose. This pose will mainly work your back as well as your torso. It involves placing your right foot forward and bending with your back leg facing straight out at a right angle and your arms parallel to your right foot. This exercise takes some time to get down and should not be performed if you do not feel up to it.

8.The Wheel Pose

The Wheel Pose

Yoga poses to get rid of back fat can also be used to clear up things like constipation. The Wheel Pose provides these benefits and more. Beginning with your back on the ground, place the palms of your hand above your shoulders with your fingers facing your body. Bend your knees so that your feet are flat on the floor. Raise your body with your chest as high in the air as possible.

9.The Straight Arm Triangle Pose

The Straight Arm Triangle Pose

Last but not least, you may want to consider the straight arm triangle pose if you are looking for yoga poses to get rid of back fat without the same intensity as the two poses listed above. Begin with both feet situated wide apart. Begin by turning to your left foot at 90 degrees to your right foot and leaning your torso 45 degrees to the left side. You should be able to place your left-hand palm down next to your left foot along with your right hand held straight up.

A Few Final Things To Consider…

How long should you hold a yoga pose?

It is a frequently asked beginner question. The answer to how long should you hold a yoga pose will depend greatly on where you and your body are at. In general, it is considered normal to fit a particular posture for between 10 to 12 breaths. You can extend the length of time upwards of 30 breaths, or 3 minutes when you have a good practice. While stretching out soreness is good, feeling pain is usually a good indicator that you should stop your current pose and reconsider your approach.

When Dealing With Lower Back Pain

Doing yoga every day can make you stronger, leaner, and more fit. However, if you have an existing medical condition, certain poses may not be suitable for you. Several yoga poses should be avoided if you have lower back pain. Yoga poses to avoid lower back pain include the Big Toe Pose, Bow Pose, Camel Pose, Cobra Pose, Corpse Pose, Extended Hand-To-Big-Toe Pose, Feathered Peacock Pose, Fire Log Pose, Firefly Pose Fish Pose, Garland Pose, Half Frog Pose, Handstands, Intense Side Stretch Pose, King Pigeon Pose, Locust Pose, Lotus Pose, Marichi’s Pose, Noose Pose, and One-Legged King Pigeon Pose II. Every one of these poses may make existing back pain even worse and leave you feeling far worse than when you began.

Pratyaksha Agarwal
I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.