Written by Muskan Gupta | Updated : July 24, 2025 10:32 AM IST
Do you feel tightness, stiffness, or dull aches in your neck and upper back? Poor posture, long hours at a desk, and stress-induced tension are all common causes of cervical pain. Gentle yoga can be a natural and effective technique to relieve pain and improve mobility. Here are five simple yoga poses that target cervical pain and provide relief.
Sit comfortably, spine tall and shoulders relaxed. Slowly lower your chin to your chest, then softly roll your head from side to side in a semi-circle. Avoid rolling your head all the way back since it can strain your cervical spine.
Begin on all fours in a tabletop position. As you inhale, arch your back and lift your head and tailbone for Cow Pose. As you exhale, round your spine and tuck your chin toward your chest for Cat Pose.
Lie on your back with a yoga bolster or rolled blanket under your upper spine and head. Let your arms rest out to the sides, palms facing up. As your chest gently opens, your shoulders and neck relax.
From a tabletop position, slide one arm underneath the other, lowering your shoulder and cheek to the mat. Your upper body twists gently, providing a deep stretch to the neck and upper back.
Sit beside a wall, swing your legs up, and lie back with your spine flat and arms resting by your sides. Place a folded blanket under your head and neck for added support.
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