5-Minute Seated Yoga to Relieve Neck Pain

“I have a crick in my neck.” How many times have you uttered these exact words after waking up with a tight, pulling sensation in your neck? Probably too many to count.

Maybe you slept in a weird position. Maybe it was your pillow’s fault. Maybe you were on your phone too long during the day. Whatever the reason, the result can be the kind of neck pain that you feel every time you turn your head.

When this happens, the goal isn’t to force your neck to move. It’s to gently release the tension that’s keeping it restricted without making things worse. Practicing yoga for neck pain helps with that. It doesn’t involve any intense stretching—just slow, controlled movements that help your neck and shoulders relax. And it takes only 5 minutes.

5-Minute Seated Yoga to Relieve Neck Pain

This practice is designed to be quick enough to practice before you even get out of bed. Take your time and skip any pose that causes discomfort or pain. Consult your physician if you experience consistent neck pain and before beginning any new exercise routine.

1. Neck Stretches

Sit in a comfortable position on the mat. Turn your head toward the right and pause. Lower your chin toward your chest and pause. Turn your head toward the left and pause. Lower your chin toward your chest and pause. Return to center.

Tilt your head to lower your right ear toward your right shoulder. Take a few breaths here. Return your head to center. Tilt your head toward the left, lowering your left ear toward your left shoulder. Take a few breaths here, then return to center.

2. Head Circles

Lower your right ear toward your right shoulder, lean your head back, lower your left ear toward your left shoulder, and lower your chin toward your chest. Continue drawing circles with your head toward the right. Then switch directions and take a few head circles toward the left.

3. Seated Cat-Cow

From your comfortable seated position with your hands on your thighs, arch your back and lift your chin in Cow Pose. Take a few breaths here. When you’re ready, round your back and lower your chin toward your chest in Cat Pose. Repeat Seated Cat-Cow for a few rounds at your own pace.

4. Seated Twist

Reach your hands toward the ceiling. Twist toward your right as you lower your left hand to your right knee or thigh and your right fingertips to the mat behind you. Gaze over your left shoulder, then slowly turn your gaze over your right shoulder. Return to center and repeat on the left side.

5. Cat-Cow

Slowly make your way onto your hands and knees. Press your hands into the mat, arch your back, and lift your chin in Cow Pose. Then round your back and draw your chin toward your chest in Cat Pose. Repeat Cat-Cow for a few rounds at your own pace.

6. Child’s Pose

From your hands and knees, sink your hips toward your heels, lower your forehead to the mat or a block, and straighten your arms on the mat in Child’s Pose. Let your head rest against the mat and release any tension in your neck and upper back.

End by taking a deep breath in through your nose and letting it go through your mouth. Notice whether your neck feels even slightly less stiff after this 5-minute yoga practice.