Get Better Posture, Neck Pain Relief From These Yoga Poses

By Nancy Wile

Bad posture and neck pain are common health woes stemming from modern lifestyle. For example, looking down at your smartphone all day long can lead to neck pain and soreness. Sedentary desk jobs have taken a toll on the postures. Don’t worry!
Bring out your yoga mat and start practicing the poses.


Here are some simple yoga poses to ease your neck pain and correct your posture as well.

1) The Chin Lock or JalandharaBandha:

This is a great yoga pose for relaxing the shoulders and aligning the upper spine. This way, it helps improve posture and eases the strain in the neck.

  • Get into cross-legged seated position with the palms facing down on top of the knees.
  • Raise sternum through the top back of the skull and drop the chin to the chest.
  • Let the shoulders drop slightly forward to feel the lock in the throat.
  • Stay in this position for as long as comfortable.
  • Release it by bringing up the chin first and slowly breathing in through the nose.
  • Three rounds are recommended for beginners. Increase it up to ten rounds as getting comfortable with the pose.

2) Camel Pose or Ustrasana:

Camel pose not only benefits your posture and neck but also helps in energy, weight management, and flexibility. This is why it is an effective pose to correct the posture and increase flexibility as well.

  • Come into a bowing position.
  • Place the arms at your sides.
  • Snatch your correct lower leg using your correct arm.
  • Curve your back and move forward slightly before you stretch around and grab your left lower leg.
  • Hold for 30-60 seconds.
  • To exit the yoga pose, lower your chin toward the chest and bring your hands to your hips placing the thumbs on the sacrum.

3) Cow Face Pose or Gomukhasana:

This pose stretches the upper arms and muscles deep within the shoulders. Here is how to do it…

  • Get into a seating position. Cross the right leg in front of the left, while the ankles position toward the side wall.
  • Take your left arm to the shoulder blade. Reach your right hand around the back to hold the left hand’s fingers.
  • Slowly stretches the arms towards each other.
  • Make sure to exhale and keep the forehead pointed towards the knees or the floor.
  • Hold the posture for 8-10 breaths. Repeat the same process with the other side.

4) Child’s Pose or Balasana:

Child’s Pose eases neck pain and helps improve the posture as it directly targets the torso.
How to do it…

  • Get into a kneeling position. Keep both knees at the hip distance apart while the big toes should be touching.
  • Stretch your spine and extend the hands in front of you.
  • Breathe deeply and stay in this potion for a few minutes.

5) Legs up The Wall or ViparitaKarani:

Being one of the simple yoga poses to perform, the pose eases strains in your neck, shoulders, and back.


  • Keep your butt close to the wall or back of the bed.
  • Raise your legs toward the ceiling. The arms should be extended out wide.
  • Hold on for 5-15 minutes.

So these are the yoga poses that not only improve your posture but also ease your neck pain. They are more beneficial if you start practicing them under an expert’s guidance. Apart from that, aim to sit, stand and walk with correct posture. To ease the strain and pain in the neck, move the neck in a full range of motion daily.

However, see your doctor immediately if the pain gets worse.

Author Bio: I’m Nancy Wile, an advanced yoga teacher training in California and the founder of Yoga Education Institute. I do my best to help all my students find a sense of ease and mindfulness in each posture that they can then incorporate into other aspects of their lives. I want you to come as you are and have some fun, and know that everything you need is right there inside of you.

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