There is nothing worse than starting off your morning with shoulder and neck pain. Here are some amazingly simple Yoga poses to help relieve this upper body pain. If you are one of those people who sit most of the day for work, you may find that this body position can become a real pain in the neck and shoulders. It is important to remember that when you experience pain in the shoulders or neck you don’t always have to medicate for pain relief.

Keeping hydrated is very important to release shoulder and neck tension, as well as reducing the amount of stress at work or home. If you are unable to attend regular massages or other body work such as acupressure, reflexology; you could reduce the dull aching pain in the neck and shoulders by completing some or all of the following yoga poses several times throughout the day.

Upward Facing Plank Pose


Reverse Plank Pose otherwise known as Upward Facing Plank is a great yoga posture to practice regularly if you suffer from shoulder and neck pain.

  • Start off in regular seated pose with legs extended out front of you. Your hands are faced down touching the floor beside your hips. On your next exhale start to support your upper body with your hands and begin to lift your torso and hips off the floor.

  • Keep your breathing smooth and your shoulders strong and dropped away from the ears.

  • Align the spine as you gently release your neck to gaze behind you. Your hovering body will be supported with your feet and hands.

Child’s Pose With Side Stretch

  • To release neck tension instantly, start to move into a simple child’s pose with arms above your head.

  • Spend a few minutes relaxing in this pose.

  • Release the neck forward and drop the shoulders to the sides of your body.

  • With the next exhale cross your right arm over towards your left and place your right hand on top of your left hand. Breath deeply into your right body as the right side lengthens.

  • Drop any of the tension in the neck and shoulders by rolling your shoulders back and down. Lengthen in the neck with each breath.

  • Release this pose and repeat on the left side.

Ragdoll Pose


Ragdoll pose is amazing for anybody to practice throughout the day. This pose is great for loosening any discomfort around the neck.

  • Simply bend forward and rest your torso on your thighs. You can keep your knees slightly bent. Let your arms dangle in front of you along with your neck.

  • Grab the opposite elbow with the opposite hand.

  • Close your eyes and breathe deeply while you imagine your neck lengthening closer to the floor and shoulders opening away from the spine.

  • You can gently rotate your head from side to side for a greater release of tension.

Threading The Needle Pose


This is one of the best yoga poses for people with shoulder and neck discomforts. This pose has a lot of variations. Depending upon the severity of your neck or shoulder issues, you may want to try the simplified modifications, before moving into the advanced versions of the pose. You can follow this great video describing some variations of Threading the Needle Yoga Pose.

Swaying Palm Tree Pose


The Swaying Palm Tree Pose is a gentle way to loosen up the thoracic spine.

  • From Mountain Pose interlace your fingers and raise your arms above your head. Your palms can face the sky or ground depending upon your preference and shoulder mobility.

  • With your arms above your head breathe deeply as you lean to one side.

  • Lower your shoulders away from the ears and lengthen in the neck.

  • Keep your core muscles strong during this pose to assist with stability.

Supported Fish Pose

You do not need Yoga Blocks or a Yoga Bolster to achieve the Supported Fish Pose. Alternatively you can use a rolled up yoga mat and blanket for support.

  • Place the rolled yoga mat with blanket on the floor and sit just below one of the ends.

  • Lie back as your spine follows up the length of the rolled mat. You can place a pillow under your head or gently lower your head to the floor for greater neck release.

  • Drop your arms to the side and relax in this pose for several minutes.

  • You can make any necessary adjustments to this pose for ultimate pain release.

Bridge Pose With Clasped Hands


If you are familiar with bridge pose than adding clasped hands as a modification may be just the thing you needed for and extra shoulder release.

  • While lying on your back bend your knees and place your heels directly under the knees.

  • Begin to raise your hips towards the sky as you rotate the shoulders under your body. Let your hands clasp behind your back and stretch your arms towards the feet as you continue to gently raise your chest towards your chin.

  • Breath deeply and release the pose when needed.

All of these Yoga moves are wonderful to practice during times of neck and shoulder pain. With regular neck lengthening stretches and shoulder releasing movements, your upper body discomforts will be a thing of the past.

Kaeli Yarwood

Kaeli has always had an infatuation with keeping fit and improving life. Whether it is strength training, endurance building, or self-study research, she has devoted endless hours to them all. Her interest in health started at an early age. From swim competitions to long distance running, she discovered that keeping fit is an integral part of her life. After being diagnosed with... Read More

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