Tag: Yoga For Recovery

Understand the Link Between Neck Pain and Headache Exercises

Neck pain and headache exercises are often overlooked, yet they are critical when addressing recurring head pain. What you feel in one part of your body often triggers sensations in another. This makes sense—our body is a complex system of interconnected parts—but identifying which issue causes another can be far from simple. Frequent headaches, for instance, rarely occur in isolation. One of the most common and frequently ignored sources? Poor posture.

Poor Posture is a Common Cause of Headaches

When your head juts forward—like when you’re reading your phone or hunched over a laptop—it puts a strain on the neck and jaw. This tension easily builds up and can trigger persistent headaches. That’s where targeted neck pain and headache exercises come in. These exercises, especially when integrated with yoga, directly help reduce this strain, improve alignment, and ease related discomfort.

How Neck Pain and Headache Exercises Release Pain

Yoga is incredibly effective in correcting posture-related tension that causes headaches. Through deep stretching, intentional breathing, and alignment-based poses, yoga strengthens the neck and back muscles while relaxing tight shoulders and jaws. In fact, a study found that incorporating yoga alongside conventional treatment helped patients significantly reduce both the frequency and intensity of migraines. That’s a major win for anyone seeking natural headache relief.

A Personal Experience with Posture and Pain

Having grown up in a military family and studied dance from a young age, I was fortunate to develop a strong sense of posture early on. I maintained that discipline through college yoga classes. However, even good habits can slip. Traveling for long hours or spending too much time reading or journaling can lead me to slouch. That’s when I notice my neck pain returning—and soon after, the headaches follow. But when I return to my neck pain and headache exercises, the relief is almost immediate.

Why You Should Prioritize Postural Alignment

According to the American Council on Exercise, yoga not only improves posture but also “massages the skeletal system, which supports bone mass and growth, while reducing tension in the supporting muscles and tendons.” That means it doesn’t just feel good—it supports long-term structural health. When you commit to regular neck pain and headache exercises, you’re giving your body a chance to reset. You align your spine, relax your muscles, and reduce the tension that contributes to your headaches.

Start Simple, Stay Consistent

If you suffer from frequent headaches and notice tension in your neck or shoulders, examine your posture throughout the day. Are you leaning over your phone? Slouching at your desk? These small habits have big consequences. Start integrating neck pain and headache exercises into your daily routine. A simple yoga flow—designed to open the chest, strengthen the neck, and release the jaw—can provide lasting relief.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:RECOVERY 

PLANNED TIME:15 MIN

LEVEL:ALL LEVELS  

PROPS:NONE

 20 Minute Restorative Yoga Flow For Neck Pain and Headaches

 This restorative flow for neck pain and headaches will cover a sequence of seven poses that will leave you feeling open and relieved in your neck and shoulders. These poses focus on opening through the upper back and neck in order to release tension and pain. These stretches can accommodate any level of practice from beginner to advanced yogi. This flow is perfect for relieving pain from poor posture, time spent over a desk or device, and residual soreness from other physical activities. For those suffering from chronic pain in the neck and shoulders, practicing this sequence daily will maximize the benefits of the postures. No props are needed for this sequence and it’s perfect for practicing anytime, anywhere!

Yoga For Neck and Shoulder Pain Infographic

Easy Pose – Sukhasana

Starting from an easy sitting posture, we’ll begin this practice by warming up the neck and shoulders with some gentle rolling movements. With the hands resting gently on the knees, raise the shoulders towards the ears and roll the shoulder blades down the back. Continue this movement while breathing into the space at the base of the neck and between the shoulders. After a few breaths, reverse the direction and continue the same movement in the forward direction.

From Easy Pose, make sure the spine is tall with heart over hips and head over heart. Breathe deeply from the base of the spine all the way to the crown of the head. Exhale and follow the nose down toward the chest. Inhale and follow the nose toward the sky. Exhale the nose back down toward the chest and continue the flow matching your breath with each movement allowing space to open in the back of the neck.Return the gaze to neutral, inhale. Exhale turn the gaze over the right shoulder. Inhale back to center, exhale look over the left shoulder. Continue inhaling back to center and exhaling over the shoulder for a few breaths.

Coming back to neutral in the center, inhale and exhale drop the right ear to the right shoulder. Inhale to center and exhale the left ear to the left shoulder. Continue this for a few breaths, making sure to focus the breath on expanding the space in the neck and tops of the shoulders.

Thread The Needle Pose –  Parsva Balasana 

Come into a table top position, perhaps taking a moment to move through a few cat/cows and when you’re ready, open the right hand up towards the sky allowing the gaze to follow and opening across the chest and through the back of the right shoulder. Exhale, return the right hand to the mat, palm spread wide. Inhale, repeat by opening on the left side. Exhale the left hand back to the mat. Inhale the right arm up, open through the chest.

Exhale, bring the right arm down and “thread” underneath the left arm as the hips sink back to heels. Let the right arm, shoulder and cheek rest against the mat. Breathe deeply here into the shoulder blades and neck, keeping the left arm active and palm wide. Breathe. On an inhale, unwind, exhale return to table top. Inhale the left arm up, exhale “thread” the left hand under the right arm and repeat on this side. After a few breaths, return to Table Top.

Rabbit Pose – Sasangasana 

Come to a kneeling position with toes tucked under the glutes. Inhale and reach both hands behind the body to cup the heels with thumbs on the outside of the foot. Exhale the chin towards the chest and fold forward bringing the crown of the head to the floor with the forehead coming as close to the knees as comfortable. Inhale and lift the hips to the sky allowing the arms to extend. Breathe deeply into the back body, especially focusing on the thoracic spine. Be careful not to place too much weight on the head. Allow the legs to support the posture. Release the posture by lifting the head and rolling the torso up one vertebrae at a time. 

Eagle Pose Variation  – Garudasana 

Return to sitting on the knees and heels. Inhale the arms wide into a T position, exhale and cross the arms in front of the chest, left arm over right. Bend the elbows and hook thumbs together allowing the forearms to connect. Lift the hands toward the sky, feeling the stretch in the back of the neck and shoulders. Breathe here. Uncross the arms, inhaling again to a T shape and exhale cross the arms again, this time bringing the right arm over the left. Hook the thumbs, raise the hands, and breathe again, creating space with each inhalation and finding release and ease with each exhalation. After a few breaths, release the posture.

Half Lord of the Fishes Pose  – Ardha Matsyendrasana 

Come into a seated position, sit bones on the floor and legs extended in front of the body. Flex the feet and acctivate through both legs. Make the spine tall. Bend the right knee bringing the right heel parallel with the left knee. Inhale the right arm over head and exhale bring it behind the body, pressing the palm into the ground and the arm against the back body for support. Inhale the left arm over head and exhale, bend the left elbow as it crosses over to the outside of the right knee. Tuck the navel into the spine and twist from the lower abdomen. Press the elbow and knee into each other and turn the gaze over the right shoulder.

With each inhale think about lifting the spine, with each exhale think about opening through the chest and right shoulder. On an exhale, unwind releasing the posture. Change the legs, extending the right and bending the left. Repeat the posture on the left side.

Camel Pose – Ustrasana  

Come into Easy Pose. Inhale both arms above the head and exhale bring fingertips to tops of shoulders. Ground through sit bones, open through chest. Inhale and with the exhale quickly twist the whole torso and gaze to the right. Inhale quickly unwinding to center and carry the movement across on the exhale, twisting to the left. Continue this movement for twenty exhales, maintaining momentum and the same pace for each breath.

The focus of the breath should be on the exhale, the inhale will occur naturally as the body unwinds back to center. This breathing practice helps open the whole spine and move breath and prana throughout the entire torso.

Camel Pose – Ustrasana  

Kundalini Pranayama – Side Twists 

Come into Easy Pose. Inhale both arms above the head and exhale bring fingertips to tops of shoulders. Ground through sit bones, open through chest. Inhale and with the exhale quickly twist the whole torso and gaze to the right. Inhale quickly unwinding to center and carry the movement across on the exhale, twisting to the left. Continue this movement for twenty exhales, maintaining momentum and the same pace for each breath.

The focus of the breath should be on the exhale, the inhale will occur naturally as the body unwinds back to center. This breathing practice helps open the whole spine and move breath and prana throughout the entire torso.

Featured Video: 7 Neck and Shoulder Yoga Poses For Instant Pain Relief

 Yoga Neck and Headache Exercises Pain Relief

To begin reconditioning the body with better posture, start by finding more mobility in the neck and shoulders. This helps loosen up the muscles, thus relieving tension, and with consistency of practice, will lead to a greater range of motion. Having more range of motion and strength in the muscles are keys to creating good posture to support the body. Before jumping into any deep stretches in this area, start by working out a little tension and creating a little space with simple warm ups. An easy way to warm up the area is to take a minute or two doing some gentle neck and shoulder rolls. Take semi-circles with the neck, leading the motion from the tip of your nose in order to protect the neck from hyper-extension. Hunch the shoulders up and down and alternate rolling them forward and then backward. Keep in mind that you can always incorporate this into postures like Cat and Cow, Downward Facing Dog, Reverse Prayer, or any stabilized posture that allows you to safely find organic movement in your neck and shoulders. If you spend many hours at a desk, computer, in a vehicle, etc., try giving yourself some moments throughout the day to open this space a little. It will relieve tension and allow the body to release stress and pain.

Yoga for Upper Back and Neck Pain 

For upper back and neck pain, especially pain coming from posture, finding that happy balance between flexibility and strength is key. There are many postures that give us the option to explore these benefits in a way that meets us wherever we are in our practice, whether we’ve just begun our first yoga classes, or we’re half-way to enlightenment. Cobra and Child’s Pose are two of my favorites that offer this range of depth.Cobra Pose, Bhujangasana, is practiced on the floor, so right from the get-go we have the benefit of the ground right below us supporting this posture. (Remember Newton’s third law and don’t forget to use the energy of the ground in your postures!) The movement of Cobra stretches from the lower abs and hip flexors to the chest, the upper back and into the neck. By pushing into the earth and keeping the elbows tucked close to the body, we build strength in the muscles of our arms, back and chest and shoulders. This “baby backbend” is so good for opening and strengthening the upper body.Counter your Cobra Pose with restorative Child’s Pose, Balasana. This is a very gentle, semi-inversion that lowers the heart rate and calms the nervous system, allowing the mind to become calm and the body to relax. Not a bad complement to relieving painful tension. For an active experience in this posture, keep the arms lifted away from the ground and breath deeply, extending from the tailbone to the crown of the head.

Healing Your Neck and Shoulders After Pain

Exploring modifications of poses is one of the best ways to bring more healing into your yoga practice. There is so much respect and wisdom that comes from honoring the body where it is, rather than forcing it to where it “should” be. Don’t be afraid to have props on standby when you go to a studio class. If you don’t have blocks, bolsters and straps at home, get creative with books, blankets and scarves! Matsyasana, Fish Pose, is a beautiful and highly beneficial posture for neck and shoulder pain. None of this is lost when practiced with the support of a block or two. Placing a block between the space of the shoulder blades allows the chest to lift and the shoulders to stretch and open. Support from the block alleviates stress in the neck if your muscles are not yet strong enough to hold the backward extension on their own. If you are practicing with a migraine or neck injury, definitely support the head with a block, rather than dropping it entirely to the floor.This supported Fish Pose opens the lumbar, thoracic and cervical spine, conditioning the body for better posture. It also opens the chest, the heart space, physically and energetically, which is so critical for the process of healing. This healing posture gets its name from the incarnation of Lord Vishnu as the fish, Matsya, who came to Earth during a time of extreme corruption. A flood was filling the planet, purging it from the excessive evil. In order to preserve goodness and balance, Matsya saved the sages of the earth, protecting their wisdom and knowledge for new generations.As you practice this pose and breathe space and healing into your body, connect to the innate wisdom of your body as a self-healing machine and the wisdom that has been carried through generations of yogic tradition. 

How Yoga Can Help Shoulder Blade Pain

For relieving pain and tension in the upper body, Child’s Pose is an anytime, anywhere go-to pose. If you want to take it a little further to get deeper into your shoulder blades, thread the needle pose is a great variation to practice.The restorative nature of this posture is already great for relaxing the parasympathetic nervous system, allowing both the mind and body to find stillness. The twist of the torso and extension of the raised arm helps you to find a deeper stretch in the back of the shoulder blade, the chest and in the neck. From the rotation you can also feel the release of some tension in the lower back. Vinyasa teacher Jason Crandell writes, “Yoga is the perfect opportunity to be curious about who you are.” I love that and couldn’t agree more. I encourage you to see your practice as an opportunity to explore who you are and who you could be, and practice letting go of any “should bes”. Allow your healing process to unfold without force, to blossom. Be curious in your poses, in your mind and with your spirit. May you be well!

Conclusion

Finish the practice by coming into Savasana and allow the body to relax completely, letting go of control of the breath. Hopefully this flow with neck pain and headache exercises has helped to release any excess tension of stress that’s been held.

The chest and upper back should feel much more open and the posture of the torso overall should feel more lifted and straightened. Try practicing these postures every day to relieve stiffness and pain and to improve your posture.

About

Hillary

Hillary is a natural-born wanderer and wonderer. A digital nomad and pilgrim of the heart, she often feels herself a poster child of the Spiritual Millennial. As a writer, health coach and yoga instructor Read More..

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Discover Relief from Pain in Upper Back Between Shoulder Blades with Simple Yoga

Experiencing pain in upper back between shoulder blades even after doing everything right—nailing that workday, powering through your workout, or showing up fully in class—is frustratingly common. You give your best all day long and expect to feel great. Instead, you’re left wondering, “Why does my body feel like it’s punishing me for trying?” Trust me, you’re not alone. That nagging tension nestled right between the shoulder blades has a way of crashing your post-accomplishment high.

I used to rely on ibuprofen to cope with the relentless ache between my shoulders. But constant popping of pills wasn’t sustainable—and certainly wasn’t healing anything. Thankfully, I discovered simple, effective yoga poses that target this pain naturally. No liver-risking side effects. Just relief and release through mindful movement.

Why Does Pain in the Upper Back Between Shoulder Blades Happen?

Upper back tension often builds from poor posture, stress, or overuse of certain muscle groups. That persistent pain in upper back between shoulder blades is typically a signal—your body asking for support, movement, and care. When ignored, it worsens. When addressed with focused movement, especially yoga, it often melts away.

Yoga For Upper Back Pain Between Shoulder Blades

(How To Do The Upper Back Pain Sequence)

Cat – Cow Pose – Marjaryasana – Bitilasana

Begin in a simple Table Top position with a neutral spine. Spread the fingers wide and press into the hands breathing into the space between the shoulders. Make sure the shoulders are not coming toward the ears. We’ll move through some alternating Cat and Cow postures to begin to open up the back of the body and the front of the chest. On our inhale we lift our gaze toward the sky and allow the chest and belly to drop towards the mat as the tailbone tilt up. As we exhale we tuck the chin toward the chest, pressing into the palms, and allowing our shoulder blades to expand, stretching away from each other. Naturally, the hips drop toward the mat.

In this Cat position our gaze is toward our belly button. As we inhale, the chest drops, the gaze lifts, and the tailbone lifts into Cow posture. Exhaling, we tuck the navel to spine, press into the shoulder blades and return to cat.

Thread The Needle Pose –  Parsva Balasana 

From Table Top position, inhale raise the right arm to the sky and exhale bring the arm down and across the body “threading” underneath the supported left arm. Sink the hips back toward the heels and allow the left arm to extend with the palm pressing firmly against the mat. The right shoulder and cheek rest on the mat. Breathe deeply into the upper back. Create space with each inhale, on each exhale feel the body relax into this space. Return to table top by lifting the hips, pressing into the left hand, and unwinding the right arm, bringing the right hand back to the mat. Repeat on the left side.

Child’s Pose – Balasana

Next, from Table Top, open the knees a bit wider than the hips, then pressing away from the palms, sink the hips back toward the hips as the chest and forehead drop toward the mat. The arms remain active allowing the posture to provide a complete stretch from the lower back, through the spine, into the neck.

 Open the arms wider or bring them closer together to find a comfortable stretch in the upper back. Breathe deeply into any tense areas.

Supported Fish Pose – Matsyasana 

Place one block at the top of the mat with its longer side parallel to the edge of the mat. Place a second block vertically about six inches below the top block. From a seated position with knees bent, hold the backs of thighs to support the torso as the spine reclines down to the mat. The vertical block should come between the shoulder blades and the head should rest comfortably on the top block. Extend the legs straight out with ankles touching. Adjust blocks as needed to find a comfortable and supported modified fish pose. Allow the arms to extend alongside the body with palms face up. Shoulders are tucked and sternum is lifted.

Relax in this posture for two to three minutes, focusing on expanding space in the chest and upper back with each inhale.

Yoga Poses For Upper Back Tension

Researchers of this study found that regular yoga practice not only reduced pain, but also reduced dependency on pain relievers for participants. To manage my upper-body pain, I’ve cultivated a practice of starting my day with a few rounds of cat and cow – before I even get out of bed! This really makes a difference in my mornings. Not just because it helps loosen my upper back, but it starts my day with more awareness in my body and in my breath. On the other side of the day – resting in child’s pose before going to sleep, is one of my go-to techniques for releasing the day’s tension and calming my busy mind.

Yoga For Shoulder Pain

For most of us millennials with a drawer full of yoga pants and a fun-pack of asana classes under our faux-leather belts, it almost goes without saying that yoga can help reduce pain and tension. Sure, sometimes we make it to the mat cause we want to look good. However, more often what brings us to our practice is a desire to feel good.

This survey found that for 80% of yogis, regular yoga practice contributed to the healing of an injury or pain.

The best thing about showing up for practice? When it comes to yoga for shoulder pain in particular, showing up for practice can happen pretty much anywhere! Perhaps we could say that’s the beauty in this pain.

Speaking of beauty, a beautiful, anywhere pose for shoulder pain is reverse prayer pose, Pashchima Namaskarasana. In a gesture of respect, this posture mentally bends our attention toward honoring what we feel, respecting our process. It also offers a stretch in the chest, shoulders and wrists. It’s a lovely pose that can be taken anywhere. It offers a range of depth in the stretch allowing us to find the point between gentle and deep that best serves our body.

Upper Back Tightness Between Shoulder Blades

Yes, what I love about yoga for my upper back (aside from the obvious pain relief they provide) is how easy it is to do anywhere! Sure, when you want to get a super deep, restorative stretch you might be best to break out your mat, light some candles and cue Enya. But for some simple, quick relief, a little stretch from your desk or the grocery aisle will do! Take half eagle pose, for example. I love doing this pose to relieve tightness in my upper back because it really helps open the space between the shoulder blades. If I’m sitting in a chair or pushing my buggy around the produce section, all I need to do: is lengthen my torso; cross one arm over the other in front of my chest; hook my thumbs and reach my elbow up and away from the body. Ah! Instant, easy relief. A few full breaths on each side and I’m done in less than a minute.

Restorative Yoga Poses For Upper Back Pain

Did you know that yoga practice, particularly restorative yoga, activates and encourages improved function of the parasympathetic nervous system? The parasympathetic nervous system allows the body to rest and recover. When this part of the nervous system is activated: heart rate decreases, blood pressure decreases, cortisol levels decrease, and the body’s healing functions are in a more optimal state for generating recovery. As an inversion, rabbit pose, Sasangasana, offers us all of these wonderful benefits. The fact that it is an inversion while practiced, with the whole body on the ground, makes it that much more restorative.

Rabbit delivers a delicious stretch from the base of the spine to the crown of the head. It opens the space of the upper back and stretches the sides of the shoulders and arms. It’s perfect for practicing at the end of the day, especially before going to bed. It calms the body and the mind, preparing it for rest and relaxation.

Yoga For Shoulders & Upper Backpain Between Shoulder Blades

With beaucoup surveys, studies and anecdotal evidence, to support the idea that yoga does indeed help with pain. No wonder that we find ourselves scrolling over articles and videos trying to find the “right” yoga for our own, unique problems. We are believers! What is the common denominator of all of these studies, the critical component to experiencing relief? PRACTICE!

One of my all-time favorite inspiring quotes about practice :

“Transformation is always subtle and gradual, but none-the-less inevitable, if you’re willing to commit to consistency in your practice and sincerely surrender its fruits.”  Jivamukti co-founder, Sharon Gannon

So how do we commit to consistency? My suggestion: start with what’s easy. If you want to create a new habit, choosing the most challenging practice isn’t likely to stick. Start with one posture you know and make it your intention to be consistent with your practice, not perfect. Consider that distinction. Want to put aside shoulder and upper back pain for good? Choose one or two poses to practice every day for a week, commit to consistency and surrender your efforts. I’ve mentioned my favorite easy and restorative postures: cat and cow, child’s pose, eagle arms and rabbit pose. Can you spend ten, deep breaths with one of these once a day? I know you can. Be gentle with your body, but also with your spirit. Remind yourself that transformation is gradual, but *inevitable*. Keep showing up!

Conclusion

These restorative postures can be practiced in the morning even before you get out of bed. They can also be practiced at night as a perfect way to unwind tension and stress from the day. Opening the chest and the upper back is a perfect way to open the heart chakra and counter the effects of slouchy posture. Practice daily for optimal benefits!

About

Hillary

Hillary is a natural-born wanderer and wonderer. A digital nomad and pilgrim of the heart, she often feels herself a poster child of the Spiritual Millennial. As a writer, health coach and yoga instructor Read More..