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Poses for the neck and shoulders

Poses that move the shoulder girdle — overhead, behind the back, or across the body — and the upper back it sits on.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

166 poses that work the neck and shoulders

Sorted from the most accessible upwards. Each page lists its own cautions.

Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side obliquesspinal erectors Bridge Pose Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow abdominalsspinal erectors Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds quadricepsglutes Cobra Pose Bhujaṅgāsana Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest Crocodile Pose Makarāsana Beginner · restorative · 3–8 minutes lower backneck Cross-Legged Forward Fold Adho Mukha Sukhāsana Beginner · forward bends · 1–2 minutes each side gluteship abductors Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds abdominalsshoulders Downward-Facing Dog Pose Adho Mukha Śvānāsana Beginner · inversions · 45–90 seconds hamstringsshoulders Downward-Facing Hero Pose Adho Mukha Vīrāsana Beginner · forward bends · 1–3 minutes spinal erectorslatissimus dorsi Easy Bow Pose Sarala Dhanurāsana Beginner · backbends · 15–30 seconds, 2 rounds quadricepsspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held tricepschest Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Extended Puppy Pose Uttāna Śiśosana Beginner · inversions · 60–120 seconds latissimus dorsishoulders Extended Side Angle Pose Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds quadricepsobliques Extended Triangle Pose Trikoṇāsana Beginner · standing · 30–60 seconds hamstringsobliques Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds hip abductorsshoulders Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side lower backhip flexors Gate Pose Parighāsana Beginner · standing · 30–60 seconds obliqueship adductors Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds quadricepsglutes Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds glutesspinal erectors Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes lower backglutes Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes spinal erectorsquadriceps Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds neckquadriceps Locust Pose Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds spinal erectorsglutes Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Melting Heart Pose Anāhatāsana Beginner · backbends · 1–2 minutes latissimus dorsichest Plank Pose Phalakāsana Beginner · balance · 20–45 seconds abdominalsshoulders Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths chestshoulders Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reclining Bound Angle Pose Supta Baddha Koṇāsana Beginner · restorative · 5–10 minutes hip adductorship flexors Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes hamstringscalves Reverse Tabletop Pose Ardha Pūrvottānāsana Beginner · backbends · 20–30 seconds, 2 rounds gluteshamstrings Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds obliquesquadriceps Reversed Corpse Pose Advāsana Beginner · restorative · 3–8 minutes none — full release Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds shouldersspinal erectors Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side obliquesspinal erectors Snake Pose Sarpāsana Beginner · backbends · 10–20 seconds, 3 rounds spinal erectorsrhomboids Sphinx Pose Sālamba Bhujaṅgāsana Beginner · backbends · 1–3 minutes spinal erectorschest Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds hamstringscalves Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release latissimus dorsiabdominals Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side obliquesspinal erectors Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes chesthip flexors Supported Child's Pose Sālamba Bālāsana Beginner · restorative · 5–10 minutes lower backglutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes chestshoulders Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes hamstringsspinal erectors Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side obliquesintercostals Thread the Needle Pose Parivṛtta Bālāsana Beginner · twists · 60–90 seconds each side obliquesrhomboids Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds shouldersspinal erectors Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds quadricepsglutes Warrior II Vīrabhadrāsana II Beginner · standing · 30–60 seconds quadricepsglutes Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side lower backglutes Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds abdominalship flexors Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps Cow Face Pose Gomukhāsana Intermediate · seated · 45–90 seconds each side gluteship adductors Crow Pose Kākāsana Intermediate · balance · 3–8 breaths shouldersabdominals Dolphin Pose Ardha Piñcha Mayūrāsana Intermediate · inversions · 30–60 seconds shouldershamstrings Eagle Pose Garuḍāsana Intermediate · balance · 20–45 seconds each side quadricepsgluteus medius Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings Four-Limbed Staff Pose Caturaṅga Daṇḍāsana Intermediate · balance · 1–3 breaths tricepschest Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds hip adductorsquadriceps Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds abdominalstransverse abdominis Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side quadricepship flexors Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Half Moon Pose Ardha Candrāsana Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings Hand Under Foot Pose Pādahastāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Headstand Preparation Śīrṣāsana (Prārambhika) Intermediate · inversions · 20–45 seconds shouldersabdominals High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds quadricepsglutes Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side hamstringsspinal erectors One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana Intermediate · backbends · 30–60 seconds each side hip flexorsquadriceps Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths shouldersabdominals Plough Pose Halāsana Intermediate · inversions · 45–90 seconds hamstringsspinal erectors Rabbit Pose Śaśāṅgāsana Intermediate · forward bends · 15–30 seconds spinal erectorsupper back Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side obliquesquadriceps Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds hamstringship adductors Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Upward-Facing Dog Ūrdhva Mukha Śvānāsana Intermediate · backbends · 15–30 seconds spinal erectorschest Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Wide-Legged Plough Pose Supta Koṇāsana Intermediate · inversions · 30–60 seconds hamstringship adductors Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side gluteschest Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds spinal erectorsshoulders Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side hip adductorsshoulders Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Crane Pose Bakāsana Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana Advanced · balance · 3–5 breaths each side obliquesshoulders Ear Pressure Pose Karṇapīḍāsana Advanced · inversions · 20–45 seconds spinal erectorsglutes Eight-Angle Pose Aṣṭāvakrāsana Advanced · balance · 3–6 breaths each side tricepsobliques Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana Advanced · balance · 3–6 breaths each side shouldersabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side hip adductorsglutes Forearm Stand Piñcha Mayūrāsana Advanced · inversions · 15–45 seconds shouldersupper back Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds quadricepship flexors Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side quadricepship flexors Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Handstand Adho Mukha Vṛkṣāsana Advanced · inversions · 10–40 seconds shouldersabdominals Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds spinal erectorsglutes Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds spinal erectorschest King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds hip flexorschest Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors Lord of the Dance Pose Naṭarājāsana Advanced · balance · 5–15 seconds quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side obliquesquadriceps One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side spinal erectorsshoulders One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I Advanced · balance · 3–5 breaths each side obliquestriceps One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II Advanced · balance · 3–5 breaths each side tricepsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side glutesquadriceps Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths forearmsabdominals Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds hip flexorschest Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds quadricepship flexors Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Scorpion Pose Vṛścikāsana Advanced · inversions · 10–20 seconds shouldersspinal erectors Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals Side Crane Pose Pārśva Bakāsana Advanced · balance · 3–6 breaths each side obliquesshoulders Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds hip adductorsglutes Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds hamstringship adductors Tripod Headstand Sālamba Śīrṣāsana II Advanced · inversions · 20–60 seconds shoulderstriceps Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds spinal erectorsshoulders Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana Advanced · balance · 3–5 breaths each side obliquestriceps Unsupported Headstand Nirālamba Śīrṣāsana Advanced · inversions · 15–45 seconds shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana Advanced · inversions · 10–30 seconds abdominalsspinal erectors Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds glutesquadriceps Upward Lotus in Shoulderstand Ūrdhva Padmāsana Advanced · inversions · 15–30 seconds abdominalsshoulders Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals

Questions

Which yoga poses work the neck and shoulders?

166 poses on this site do, 65 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Posture and upright sitting 171Desk work — neck, shoulders and hips 140Hips 181Hamstrings 54The back and spine 175Core and trunk 141Balance and steadiness 40Wrists and forearms 35Winding down 25

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

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