8 Yoga Poses to Relieve Neck Tension and Improve Posture

Neck tension is often the result of “tech neck”—the repetitive strain caused by looking down at phones or hunching over computers. These eight yoga poses are specifically designed to open the chest, release the upper trapezius muscles, and realign your spine.

1. Ear-to-Shoulder (Neck Rolls)

This is the gentlest way to begin releasing the sides of the neck.

How to do it: Sit tall. Drop your right ear toward your right shoulder. For a deeper stretch, place your right hand lightly on your left temple.
Focus: Keep your shoulders relaxed and down, away from your ears.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This warms up the entire spine and encourages mobility in the cervical (neck) vertebrae.

How to do it: On hands and knees, inhale as you arch your back and look up (Cow). Exhale as you round your spine and tuck your chin to your chest (Cat).
Focus: Exaggerate the movement of the shoulder blades.

3. Thread the Needle (Parsva Balasana)

This pose provides a deep stretch for the space between the shoulder blades, where a lot of tension hides.

How to do it: From all fours, slide your right arm under your left, resting your right shoulder and ear on the mat.
Focus: Keep your hips squared and breathe into the upper back.

4. Sphinx Pose (Salamba Bhujangasana)

This is a passive backbend that helps counteract a rounded upper back.

How to do it: Lie on your stomach, propped up on your forearms. Your elbows should be directly under your shoulders.
Focus: Press your pubic bone into the floor and reach your chest forward through your arms.

5. Rabbit Pose (Sasangasana)

This creates a deep, satisfying stretch along the back of the neck and the spine.

How to do it: From a kneeling position, grab your heels. Tuck your chin deeply and place the crown of your head on the floor, lifting your hips toward the sky.
Focus: Move slowly and keep very little weight on your head; use your grip on your heels for leverage.

6. Puppy Pose (Uttana Shishosana)

Think of this as a cross between Child’s Pose and Downward Dog. It targets the “crunch” in the shoulders.

How to do it: From all fours, walk your hands forward until your chest melts toward the floor, keeping your hips stacked directly over your knees.
Focus: Rest your forehead or chin on the mat to open the thoracic spine.

7. Cow Face Arms (Gomukhasana Arms)

This is the “gold standard” for opening tight shoulders and improving posture.

How to do it: Reach your right arm up and fold it behind your neck. Reach your left arm behind your back and try to interlock your fingers.
Focus: Use a strap or towel if your hands don’t meet. Avoid poking your chin forward.

8. Mountain Pose with Interlaced Hands (Tadasana)

This builds the foundational alignment needed for good posture.

How to do it: Stand tall. Interlace your hands behind your back, straighten your arms, and lift your chest.
Focus: Imagine a string pulling the crown of your head toward the ceiling while your knuckles reach for the floor.

Tips for Success

Breathe: Deep nasal breathing signals to your nervous system that it is safe to release tight muscles.
Consistency: Five minutes of these stretches daily is more effective than one hour-long session once a week.
Listen to your body: If you feel sharp pain or numbness, back off immediatel