Find Lasting Relief from Neck Pain Through Yoga
Neck pain affects millions due to poor posture, screen time, and stress. Our live, expert-guided yoga classes gently release tension, improve cervical mobility, and strengthen the muscles that support your neck — helping you move freely again.
Prolonged desk work and poor ergonomic setup causing forward head posture
Excessive phone use ('text neck') straining cervical muscles
Chronic stress and tension accumulating in the neck and shoulders
Cervical spondylitis and age-related degenerative changes
Sleeping in awkward positions or using unsupportive pillows
Whiplash injuries or sudden neck movements
Yoga addresses neck pain by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for neck pain relief. Each one targets the muscles and joints that contribute to your discomfort.
Greeva Sanchalana
Releases built-up tension in the neck muscles and improves range of motion.
Sit comfortably with your spine tall and shoulders relaxed.
Slowly drop your right ear toward your right shoulder.
Gently roll your chin down toward your chest.
Continue the roll bringing your left ear toward your left shoulder.
Complete 5 slow circles in one direction, then reverse.
Marjaryasana-Bitilasana
Mobilizes the entire spine and gently stretches the neck in flexion and extension.
Come to a tabletop position with wrists under shoulders and knees under hips.
Inhale: Drop your belly, lift your tailbone and gaze upward (Cow).
Exhale: Round your spine, tuck your chin to chest and gaze at navel (Cat).
Move slowly and mindfully, linking each movement with breath.
Repeat for 8-10 rounds, paying attention to the cervical spine.
Parsva Balasana
Opens the upper back and shoulders, releasing referred tension in the neck.
Start in tabletop position on hands and knees.
Slide your right arm under your left arm, lowering your right shoulder and temple to the mat.
Keep your left hand planted or extend it overhead for a deeper stretch.
Hold for 5-8 breaths, feeling the stretch across the upper back and neck.
Press into your left hand to return to tabletop and switch sides.
Garudasana (arms)
Stretches the rhomboids and trapezius muscles that contribute to neck stiffness.
Sit or stand with a tall spine.
Extend both arms forward at shoulder height.
Cross your right arm under the left and try to bring palms together.
Lift your elbows slightly while dropping your shoulders away from ears.
Hold for 5 breaths, then switch the cross (left under right).
Matsyasana
Opens the chest and throat, counteracting forward-head posture and relieving cervical compression.
Lie on your back with legs extended and arms resting alongside your body.
Slide your hands under your hips, palms facing down.
Press into your forearms and lift your chest, arching gently.
Allow the crown of your head to rest lightly on the mat.
Hold for 5-8 breaths, then slowly release.
Savasana with support
Deeply relaxes the neck muscles and realigns the cervical spine using a bolster.
Place a bolster or rolled blanket horizontally across your mat.
Lie back so the bolster supports the curve of your neck and upper back.
Let your arms fall open, palms facing up.
Allow your entire body to melt into the support.
Rest for 5-10 minutes, breathing naturally.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your neck pain. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Reduces chronic neck stiffness and improves cervical range of motion
Strengthens deep neck flexors and postural muscles
Alleviates tension headaches that originate from neck tightness
Corrects forward-head posture caused by screen time
Releases stored stress and emotional tension held in the neck and shoulders
Improves sleep quality by reducing nighttime neck discomfort
Prevents recurrence of neck pain through better body awareness
Here's what a typical class looks like when you join our live sessions for neck pain.
Begin with slow neck rolls and seated Cat-Cow to warm the cervical spine and prepare the muscles for deeper stretches.
Move through Thread the Needle, Eagle Arms, and Fish Pose. These poses target the trapezius, rhomboids, and chest muscles that directly affect neck comfort.
Practice gentle chin tucks and shoulder blade squeezes alongside modified Cobra to build the postural strength needed to prevent future neck pain.
Finish with Supported Savasana using a bolster under the neck and upper back, allowing the nervous system to reset and muscles to fully release.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots