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Asana 46: 5 Yoga Poses If You Woke Up With A Stiff Neck


Oh no, you’re late again! You get up with a jhatka and end up with a stiff neck, unable to move it to the left or right. In certain other situations, you can also get a stiff neck while you’re asleep due to a faulty sleeping position. Whatever be the cause, the result is the same – the over-consciousness and irritation from not being able to move your neck as you please and the sharp pain that you feel when you try to move it spontaneously.

In collaboration with The Channel 46, Nikita Agrawal, Founder of Isira Yoga, suggests 5 yoga asanas you should practice to provide relief to a stiff neck.

1. Uttanasana (Standing Forward Bend)

Instructions to reach the pose

  • Stand on your mat with feet together or slightly apart.
  • Engage your quads and you may microbend your knees.
  • Elongate your spine, engage your core and bring your head to your knees.
  • Place your fingers / palms in line with your heels.
  • Stay in this pose for 30 to 60 seconds and gently release.


  • Severe migraine
  • Avoid during pregnancy

Read: 5 Yoga Asanas To Regulate Your Menstrual Cycle

2. Ustrasana (Camel Pose)

Instructions to reach the pose

  • Sit on your knees, legs hip-width apart. 
  • Push your hips forward, inhale and expand your chest, keep your core engaged and move backwards.
  • Drop your shoulders back and place your palms on your heels.
  • Let your head and neck extend backwards.
  • Stay in this pose for 30 to 60 seconds and gently release.


  • Low or high blood pressure
  • Back or neck injury

3. Marjarasana (Cat Pose)

Instructions to reach the pose

  • Come onto all your fours with your knees hip-distance apart.
  • Bring your hips over your knees.
  • Push your toes into the mat.
  • Inhale and tuck your tailbone and round your back.
  • Draw your navel towards your spine.
  • Lower your head and bring chin to chest.
  • Hope for a few breaths and repeat a few times.


  • Arm shoulder or wrist injury
  • Knee injury
  • Deep spinal injury

Read: 5 Yoga Asanas For Better Breast Health


4. Viparita Karani Asana (Legs Up The Wall)

Instructions to reach the pose

  • Lie down with your legs resting up a wall
  • Place your arms as comfortable
  • This simple inverted posture helps with circulation and releases stiff neck and fatigue

5. Balasana (Child’s Pose)

Instructions to reach the pose

  • Sit in vajrasana with your knees apart and place your hips on your heels.
  • Slowly lean forward and bring your forehead to the ground.
  • Extend your arms forward and place your palms on the ground with fingers pointed in front.
  • Belly should rest between the thighs.
  • Relax your jaws and breathe comfortably in the posture.


  • Knee injury
  • Avoid during pregnancy

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