Yoga for Neck and Shoulder Tension Relief 2025
Release neck and shoulder tension with yoga poses designed for desk workers and stress relief. Simple, effective movements for upper body comfort.
Ad space placeholder
Understanding This Practice
If you're reading this, chances are you're familiar with that tight, achy feeling in your neck and shoulders after hours at a computer. The modern lifestyle of sitting, typing, and scrolling has created an epidemic of upper body tension. I've worked with countless people who carry their stress in their shoulders and neck, creating chronic discomfort that affects sleep, mood, and quality of life. The good news is that yoga offers simple, effective relief.
Key Benefits
Contraindications and Precautions
Please consult your healthcare provider before starting this practice if you have any of the following:
- Severe neck injury
- Recent shoulder surgery
Recommended Yoga Poses
1.Neck Rolls
Greeva Sanchalana
Simple neck mobilization that releases tension and increases range of motion.
How to practice:
- Sit or stand tall
- Drop chin to chest
- Slowly circle right 5 times
- Circle left 5 times
- Drop right ear to shoulder
- Hold 5 breaths
- Switch sides
Benefits:
2.Eagle Arms
Garudasana Arms
This arm stretch releases tension between the shoulder blades and in the shoulders.
How to practice:
- Stand or sit tall
- Extend arms forward
- Cross right arm under left
- Double wrap if possible
- Lift elbows to shoulder height
- Hold 5-10 breaths
- Switch sides
Benefits:
3.Thread the Needle
Parsva Balasana
This gentle twist releases tension between the shoulder blades where we carry so much stress.
How to practice:
- Start on hands and knees
- Reach right arm under left
- Rest right shoulder and ear on mat
- Keep hips lifting
- Left hand can reach back
- Hold 5-10 breaths
- Switch sides
Benefits:
4.Cat-Cow Pose
Marjaryasana-Bitilasana
This flow mobilizes the entire spine and releases tension through the back, neck, and shoulders.
How to practice:
- Start on hands and knees
- Inhale, drop belly, lift chest (Cow)
- Exhale, round spine, tuck chin (Cat)
- Move with breath
- Repeat 10-15 times
Benefits:
5.Extended Puppy Pose
Uttana Shishosana
This pose creates space in the chest and shoulders while stretching the spine.
How to practice:
- Start on hands and knees
- Walk hands forward
- Lower chest toward floor
- Keep hips over knees
- Rest forehead on mat
- Press palms into floor
- Hold 1-2 minutes
Benefits:
6.Cow Face Arms
Gomukhasana Arms
This shoulder stretch targets tight shoulders and improves range of motion.
How to practice:
- Sit tall or stand
- Reach right arm up
- Bend elbow, palm down back
- Reach left arm up back
- Clasp hands or use strap
- Hold 5-10 breaths
- Switch sides
Benefits:
7.Standing Forward Fold with Clasp
Uttanasana with Clasp
This variation adds a shoulder stretch to the calming effects of forward fold.
How to practice:
- Stand feet hip-width
- Clasp hands behind back
- Fold forward from hips
- Reach hands overhead
- Let head hang
- Hold 1-2 minutes
Benefits:
8.Shoulder Shrugs and Rolls
Skandha Chalana
Simple mobilization that can be done anywhere to release shoulder tension.
How to practice:
- Sit or stand tall
- Inhale, shrug shoulders to ears
- Exhale, drop shoulders
- Repeat 10 times
- Roll shoulders forward 5 times
- Roll shoulders backward 5 times
Benefits:
9.Cobra Pose
Bhujangasana
Gentle backbend opens the chest and front shoulders while strengthening the back.
How to practice:
- Lie on stomach
- Hands under shoulders
- Press into hands, lift chest
- Keep elbows slightly bent
- Draw shoulders away from ears
- Hold 3-5 breaths
Benefits:
10.Standing Chest Opener
Namaste Mudra (Standing)
Simple chest opener that counteracts rounded shoulder posture.
How to practice:
- Stand tall
- Clasp hands behind back
- Straighten arms
- Lift hands away from back
- Open chest
- Draw shoulders back
- Hold 5-10 breaths
Benefits:
Ad space placeholder
What Science Says
Research supports yoga for neck and shoulder pain. A 2019 study in the Journal of Pain Research found that yoga significantly reduced neck pain intensity and disability compared to self-care exercises. Participants reported improved neck function and quality of life after 8 weeks. Another study in the Clinical Journal of Pain showed that yoga reduced pain medication use and improved range of motion in patients with chronic neck pain.
Ad space placeholder
Frequently Asked Questions
Ad space placeholder
Expert Tips for Maximum Results
- 1Practice 3-4 times per week for optimal results
- 2Listen to your body - never force a pose
- 3Use props to modify poses as needed
- 4Breathe deeply and consistently throughout
Written by Sarah Mitchell, E-RYT 500
Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.
Learn more about Sarah
