Heal your neck stiffness naturally: 5 yoga asanas

Written by: Deepa Reviewed by: Dr. Swati Mishra 2 September 2025

[{"selector":"#anim-e67c79d5-4490-45e1-903e-c7bd6cc34048","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e842faf-7bf5-49a2-9108-404902ed4d7c","keyframes":{"transform":["translate3d(0px, 167.95226%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Neck pain is a common problem due to poor posture, stress, or spending time on a computer screen. Photo Credit: Freepik

[{"selector":"#anim-304b6d9d-d534-4d53-ab6a-149f5d2f37ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca80a7b3-2204-4a69-99e5-9233ccee8033","keyframes":{"transform":["translate3d(0px, 176.21671%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Yoga has gentle stretches and strengthening poses that help relieve stiffness and provide comfort. Photo Credit: Freepik

Tadasana (Mountain Pose)

[{"selector":"#anim-411dbbb9-a91c-4566-81dc-e4cd7def6dbc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7657cedc-6f69-4210-9168-792539d192d6","keyframes":{"transform":["translate3d(0px, 124.09298%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c5fb463b-6a2f-4cf7-86d5-726bfe4c121d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-42748394-15e5-4569-a97f-05dd7d31bc4c","keyframes":{"transform":["translate3d(0px, 451.07809%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Some benefits of Tadasana is posture, neck tension relief attained by drawing the shoulders down and aligning the spine. While standing, focus on your breathing and standing tall. Photo Credit: Freepik

Balasana (Child's Pose)

[{"selector":"#anim-739bb4e9-6290-4c9d-95dd-54256288fda1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ec070db-595f-4782-9c91-c65fc0e065fe","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c98aba4-544e-4e07-a738-c6e9f9d22f3d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d8c3002-e370-4057-a693-875174128527","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Balasana is a comfortable stretch that encourages your neck and shoulder muscles to relax and soothes the central nervous system at the same time. Photo Credit: Freepik

Bhujangasana (Cobra Pose)

[{"selector":"#anim-e351e283-d293-4450-b1a4-25d776bf4ae0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-598d6606-a165-49e4-aab9-458a4f96ce43","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf40c2b6-163a-4acd-b44b-252824895612","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11a19941-b1ba-4a49-a77c-3816f98a1fc3","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Some benefits are it opens the chest, strengthens and elongates the spine, and reduces the possibility of neck strain from being hunched over. Photo Credit: Freepik

Marjariasana (Cat-Cow Stretch)

[{"selector":"#anim-1dfceea3-25f9-46af-b8ec-47dfe1ac3bca","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49efbd3c-d70b-4182-913c-e9f8c2fa610a","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06ddbecf-5ecd-46bf-b834-9da31fa68e87","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ee186230-7cc0-4086-95d4-23b5f3c40369","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A gentle flexion of the spine gets your body moving, provides stretching to improve flexibility, reduces stiffness, and relieves neck pain. Photo Credit: Freepik

Setu Bandhasana (Bridge Pose)

[{"selector":"#anim-89ae899e-1891-4917-a4be-5df40c5f4b99","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81f12031-788a-458e-9cf0-0d5a8aea3eb0","keyframes":{"transform":["translate3d(0px, 151.42332%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cbff6366-72c3-4285-aa43-265272db8b0e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca080b5f-b9e6-4ba8-a43f-d391efc240a1","keyframes":{"transform":["translate3d(0px, 361.52589%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Builds strength in the back and neck muscles, reduces chronic stiffness, and enhances circulation. Photo Credit: Freepik

Final Takeaway

[{"selector":"#anim-28019027-51a4-4bad-8302-caaee1e14260","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8157a80a-832a-438b-96fb-f6b4dbb566f2","keyframes":{"transform":["translate3d(0px, 123.62997%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-68b90893-422f-472e-b380-2b2945418e2b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94192adc-ad45-4f5a-8438-85ad40ea91c2","keyframes":{"transform":["translate3d(0px, 839.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Keep consistently practcing these yoga poses to attain full benefits. For pain that is persistent, you should seek a doctor for help. As a general rule, listen to your body and avoid over-compromising your body. Photo Credit: Freepik

If you found this helpful,

[{"selector":"#anim-82dfd62c-a432-4f6b-9ea4-7b9195204019","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43bcaa9d-62a4-4fa1-91e2-9bdd1587c129","keyframes":{"transform":["translate3d(0px, 179.61058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-469a21d7-b949-4db0-a03a-8db27bac7027","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a0d28f2b-5971-41fd-bccd-4b21e0637a64","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -2448.9724%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap on that love ❤️ button. Stay tuned for what’s coming next! Video Credit: Tata 1mg Arrow