Home Health & Fitness Yoga 10+ Yoga Poses for Shoulder and Neck Pain Instant Relief

10+ Yoga Poses for Shoulder and Neck Pain Instant Relief

10+ Yoga Poses for Shoulder and Neck Pain Instant Relief

We all spend a maximum amount of time during our weekends hunched over a screen. As a result, neck and shoulder pain have become common ailments. Many of us try to change our desk setup and seating posture to address these issues. However, yoga for the shoulders offers a range of solutions that can be tried at the comfort of your home to alleviate the pain in your neck and shoulders.

Yoga provides an opportunity to improve the natural flexibility and stability of your shoulders. This article will introduce you to the 12 best yoga poses specifically designed to alleviate the painful symptoms in your shoulders and neck. These poses can be practiced to find relief from discomfort and promote overall well-being.

Can Yoga Cure Neck and Shoulder Pain?

Yoga is an ancient practice in Indian culture with positive results. It is a physical activity that is gentle yet intense enough to relax your muscles and prevent strain.

Yoga has the ability to naturally reduce pain in your shoulders and neck. However, if you don’t experience any relief from the simple yoga poses mentioned in this article, it’s important to consult a doctor to rule out any underlying causes.

Best Yoga Poses for Shoulder and Neck Pain:

Bridge pose

IMAGE SOURCE : blurbgeek

is a popular yoga pose that strengthens the glutes, ankles, back, and stretches the shoulders, neck, and spine efficiently. To perform this pose, lie on the floor with your hands on either side of your body. Lift your hips while keeping your feet and upper body on the ground. Hold this pose as long as you can, feeling the pressure in your waist muscles and shoulder area.

Child’s pose

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IMAGE SOURCE : divinitymagazine

is another pose that helps relieve shoulder tension. It flexes the body’s internal organs, stretches the spine, and releases tension in the shoulders. To perform this pose, lie down with your back facing the floor. Bring your knees pressed against your chest, creating pressure on your lower back. Stretch your hands forward to reach your toes while keeping your knees fixed on the chest.

Locust pose

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is a yoga pose that relaxes the neck and shoulders, strengthens the arms, legs, buttocks, and spine muscles, and improves posture. To perform this pose, lie down on the ground with your stomach facing the floor. Lift your legs to form a diagonal and throw your hands towards the back. Curl up using your upper body weight and remain in this pose as long as you can.

Cobra pose

IMAGE SOURCE : fitnessproguru

is an excellent yoga pose for neck and shoulder pain. It stretches the shoulders, chest, and abdominal muscles, and strengthens the shoulders and arms. To perform this pose, lie down on the floor with your tummy facing the ground. Place your hands at the level of your shoulders, palms facing the floor. Slowly lift your upper body, bending backward as much as you can.

Cat pose

IMAGE SOURCE : missyogafit

is a yoga pose that improves spine mobility and relieves tension and stress in the body. It also stretches the shoulders, lower and upper back. To perform this pose, kneel on the floor and slowly bend forward, placing your palms on the floor. Make sure your arms and thighs are perpendicular to the floor, and your knees and hands are in a line. Stretch your spine downward while raising your head and expand your abdomen as much as possible.

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IMAGE SOURCE : soulfularogya

also known as Mountain pose, is effective in correcting posture and improving balance. It creates stability in the shoulder blades and helps with shoulder pain. To perform this pose, stand straight with your feet together. Place your hands in front, interlocking your fingers, and slowly lift your hands towards the sky. Lift your entire body on your toes and stay in this position as long as you can before gently bringing your legs back to the ground.

Dolphin pose

IMAGE SOURCE : yogafurie

is a yoga pose that stretches the shoulders, legs, and back, providing relief from shoulder pain. To perform this pose, kneel on the floor and bend forward, placing pressure on the elbows and knees. Lift your knees, raising your hips, and make sure your feet touch the floor entirely. Push your hips as much as you can, using the pressure of your body on the elbows.

Eagle pose

IMAGE SOURCE : reclaimyourlongevity

is a yoga pose that stretches the shoulders, upper back, and improves balance. It helps relieve severe shoulder pain and increases body flexibility. To perform this pose, stand in tadasana and lift your right foot, placing it around the left thigh. Cross your hands forward, right arm over the left, and let the back of your arms face each other. Lift your elbows and press your palms together.


IMAGE SOURCE : 2mpilates

is a yoga asana that builds strong arms and shoulders. It engages the core without excessive pressure on the body. To perform this pose, sit in a cross-legged position on a folded blanket. Ensure your sit bones have a firm foundation on the blanket, align your shoulders directly over your hips, and raise your head towards the ceiling. Place your palms on your thighs facing upwards and let your spine grow long during inhalation.

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Bow pose


is one of the best yoga positions for shoulder pain. It strengthens the front and back of the body, opens up the chest, neck, and shoulders, and provides relief from back problems. To perform this pose, lie down on the ground with your body facing the floor. Fold your knees backward, touching the buttocks with your heels. Place your hands backward, clutching your ankles, and lift your head and chest from the floor.

Chaturanga dandasana

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also known as Four-Limbed Staff pose, is a yoga pose that stretches the shoulders and builds strength in the scapula stabilizers. To perform this pose, start in a plank pose with your wrists under your shoulders and bend your elbows. Keep your elbows and shoulders at the same level, squeeze your elbows inward, and lift your head slightly.

Forward fold

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with clasp is a yoga asana that strengthens and stretches the shoulders, increases the motion range of the spine and shoulder joint, and engages the abdomen muscles. To perform this pose, stand straight with legs apart and clasp your hands behind your back. Bend forward, relaxing your knees, and let your body gently curve. Maintain this position for a few seconds before returning to a resting position.

Yoga has been part of Indian tradition for centuries and is gaining popularity worldwide. The yoga poses mentioned in this article can help alleviate neck and shoulder pain effectively. Incorporate these poses into your practice and experience the benefits of yoga for your shoulders.

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