3 Restorative Yoga Poses for Neck Pain

Neck pain is a common complaint that can be caused by a variety of factors, including poor posture, muscle tension, and injury. We’ve all been there. It can be caused by any number of things, from sitting at a desk, generally bad posture, or spending a lot of time looking down at a device screen. It goes without saying that if you’re experiencing chronic neck pain the first thing to do is speak with your health professional, because there could be underlying issues that need to be addressed. However, as long as your doctor gives you the “all clear” you may want to consider trying Restorative Yoga. Restorative yoga is a gentle and relaxing form of yoga where poses are held for longer periods of time, typically 5-10 minutes, with the support of props such as bolsters, blankets, and blocks. This allows the muscles to relax and lengthen deeply, which can help to relieve pain and improve flexibility. 

If you’re looking to jump right into Restorative Yoga we have a number of fantastic classes in our On Demand Library to get you started. One popular option is our Tension Melt class which is a combined Restorative Yoga and Yin Yoga practice.

If you’re suffering from neck pain and/or looking to add Restorative Yoga into your routine as a standalone self care activity or add it as a complementary part of your existing practice, here are three restorative yoga poses that are specifically beneficial for neck pain:

Restorative Fish Pose Variation

From constant looking down at a device or poor sitting posture, it can be common to get neck pain especially in the back of the neck. This is usually due to the muscles being constantly stretched from looking down. The muscles in the back of the neck become weak, tired and overly stretched, whilst the muscles in the front of the neck become constantly contracted. Restorative Fish is a great way to balance this out. This pose helps to stretch the front of the body, including the neck, chest, and abdomen. It also strengthens the back of the neck and upper back muscles. It’s a great way to regain and improve spinal flexibility and posture and relieve your tired achy neck.

To do this pose you will ideally need 1 or 2 bolsters and a blanket and/or small pillow:

1. As you come to lay on your back bring a small bolster under your knees
2. Add a small bolster or rolled blanket underneath your sternum and allow your head to recline back towards the mat.
3. Optionally, place a small blanket or pillow under your head for additional comfort.
4. Close your eyes and relax your body.
5. Stay in this pose for 5-10 minutes.

Supported Shoulder Stretch

Tension and stiffness is a common complaint of the shoulders. Mainly this results from overuse, poor sitting/sleeping posture or stress. We hold a lot of tension in our shoulders and it’s important to take a little time to reset, release and bring a little love to your shoulder area.

So what does this have to do with neck pain? This simple shoulder stretch works wonders at extending the back of your shoulder where most of the tension is being held by stretching the back of the shoulder and targeting your trapezius muscle (the big muscle that runs between your shoulder, thoracic (middle) back and Cervical (neck) spine). By using the support of your prop along with your body weight you can start to release and soften the back of both the shoulder and neck area.

To do this pose you will need one bolster, a blanket and or a block:

1. Come to lay on your belly and bring the bolster just below your chest.
2. Then take your arms across your body as you lower down so that your arms are resting on the floor, not the bolster.
3. You may wish to support your head with a prop of your choice.
4. Close your eyes and relax your body.
5. Stay in this pose for 5-10 minutes.
6. Remember to do this pose crossing the ams in the opposite direction as well.

Side Laying Passive Shoulder Flexion

Overly tight chest muscles can also be a contributor to a stiff neck and tense shoulders. You might even notice your shoulders beginning to roll forward as tension increases, sneaking higher and higher towards your ears. If this is something you’re trying to work on then give this side laying passive shoulder flexion pose a go.

By lifting your arm up and overhead and supporting that arm you are passively stretching the muscles that work in shoulder flexion (lifting your arm overhead). This gentle stretch targets the muscles that run along the chest, front and top of your shoulder (pectoralis major, anterior deltoid, and coracobrachialis). By gently stretching and releasing these muscles you will begin to improve your overall shoulder posture.

To do this pose you will need one bolster, one pillow and a block:

1. Come to lay on your side
2. Bend your knees and stack your legs
3. Place a bolster between the thighs.
4. Bring a small pillow underneath your head.
5. Reach your top arm up and overhead and support the hand with a block.
6. Feel free to adjust arm placement either slightly in front or behind your head depending on what feels best and adjust the height of the block to suit you.
7. Close your eyes and relax your body.
8. Stay in this pose for 5-10 minutes.
9. Repeat on the other side.

Tips for getting the most out of Restorative Yoga for neck pain

Restorative Yoga poses should feel relaxed and supported. Remember to go slow! For those of us with overly tight shoulder or neck muscles these simple stretches can feel quite intense. There’s also a few key tips for practicing restorative yoga for neck pain to help make sure that you are getting the most out of your time on the mat:

• Listen to your body and don’t push yourself too hard. Overdoing the stretches can feel like “progress” in the moment but is often counterproductive in the long run.
• Use props liberally to support your body in each pose. Every body is different, you may need to get creative to find the right props for you.
• Breathe deeply and relax your body completely. If you find yourself holding your breath or holding tension somewhere you may need to adjust your position to allow you to fully relax into the pose.
• Stay in each pose for 5-10 minutes, depending on your comfort level. Feel free to adjust the time. If you’re feeling restless you may not be in the right state of mind for a prolonged session today. Or maybe you’re feeling great in the pose and you want to stay there longer. Totally up to you, it’s your practice.
• This should go without saying but if you experience any pain, come out of the pose immediately.

Restorative yoga is a safe and effective way to relieve neck pain and improve overall health and well-being. If you are new to yoga, it is recommended to start with a beginner class or to work with a qualified yoga instructor.

Subscribers to our online studio have access to a wide variety of on demand video classes and livestreams which incorporate Restorative Yoga. We offer a no-obligation free trial so you can enjoy our entire on-demand video library for two whole weeks at no cost!