5 poses to ease neck tension

Ιt is likely that you are doing a desk job. That means that most of the day you are sitting and most probably your sitting posture is poor. Τhis immediately brings up pain in your neck area.

Or, you are a working mother and a wife that runs around all day with too much stress to finish all the work, then again pain will come on your neck area.

Or, your overall body alignment is not good, so back pain and neck pain come as the result.
Neck is the area that keeps all the pressure and the tension of physical body and emotional body.


Yoga is a science that has a big therapeutic effect on all the levels of human being.


Here is 5 poses to try that can help you release your neck blockages.

Νeck movements

  1. Inhale, move the head as far back and then exhale, as far forward sending the chin toward the chest.
    Repeat 5 times
  2. Start with your head straight to axis -inhale, exhale look at your right shoulder- twisting the neck, inhale to starting position, exhale look towards your left shoulder- twisting the neck.
    Repeat 5 times on each side
  3. Inhale head straight, exhale sending the ear towards the shoulder.
    Repeat 5 times on each side
  4. Full rotations of the head. Inhaling all the way to the back, exhaling coming forward.
    Perform 5 times clock-wise, and 5 times anti clock-wise



Start in all fours. Place your wrists directly under your shoulders, and your knees directly under your hips. Place your knees, hip-width apart and your hands, shoulder-width apart. Center your head in a neutral position

Begin by moving into Cow Pose: Inhale as you drop your belly. Lift your chin and chest, gaze up toward the ceiling, draw your shoulders away from your ears and send your shoulder blades towards your spine.

Next, move into Cat Pose: As you exhale, draw in your belly round your back toward the ceiling. The pose should look like a cat stretching its back.

Release the head toward the floor, but don’t force your chin to your chest.

Inhale, coming back into Cow Pose, exhale return to Cat Pose.

Repeat 7-15 times


Leg lock pose

Lie on your back on the floor.

Start by bringing the right knee close to the chest.

Inhaling, Grab your knee with your hands.

Exhaling, bring your head towards your knee , raising the neck and the shoulder blades from the floor. If you want to intensify the stretching bring your nose to your knee

Inhale return to the floor and release the right knee.

Repeat 3 times and then change to the left knee.

After completing the left side you can try the same stretching with both your knees.


Reclined twist

As you lie on the floor hugging your knees on your chest from the previous pose, open your right arm to the side and just by exhaling let your knees fall towards the left side. turn your gaze to your right palm. Enjoy the twist for 5 breaths, inhale in the starting position, open your left arm to the and exhale to the other side twist.

Child’s pose

Kneel on the floor. Touch your big toes together and sit on your heels. Exhale and slowly bring your torso down to the floor between your thighs.Lengthening your tailbone away from the back of your pelvis while you lift the base of your skull away from the back of your neck.

You can place your arms, either forward up in front or back near your torso. Let your forehead rest on the floor, releasing all the tension from the day. ( if it is impossible to reach the floor, you can place a pillow in between)

Stay here for 1 minute

To release the asana, inhale and come up vertebrae by vertebrae


Every yoga sequence closes with savasana

So lie on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body.

Make sure you feel comfortable.

Close your eyes and take slow deep breaths through the nose.      Allow your whole body to become soft and heavy and relax on the floor. Repeat “relax” mentally 5 times to yourself and continue breathing deeply with the intention to release all the tension from your neck, you can also send your breath there.

Allow your body to relax on the floor for 7-10 minutes.

Give a nice stretch to your body, turn to your side and nicely come up to sitting position.





Para Sundari