Hatha is a style of physical yoga that works to control the mind and increase energy flow, called prana. There are many Hatha yoga poses that increase flexibility in the neck and release tension. Julie Gudmestad says in "Yoga Journal" that chronic neck tension is an epidemic in America. Certain yoga poses can even aggravate neck problems, but many stretches are beneficial for the neck.
Bridge Pose
The bridge pose is one of the few poses that lengthens the back of the neck. Shoulderstand and plow do as well. The levator scapulae and upper trapezius muscles are the primary muscles on the back of the neck, and here a lot of people hold tension. To perform bridge pose to target these two muscles, lie face up with the knees bent and feet flat on the floor. You may squeeze a yoga block or brick between your thighs to help with alignment of the hips. Then, press your hips toward the ceiling with the arms on the floor. Lift your chin but do not take your head off the floor.
Warrior 2
Warrior 2 and many other standing yoga poses lengthen the upper trapezius muscles of the upper back and neck. By pressing the shoulders down and back, the shoulder blades slide down the back. This action in whatever standing pose stretches the upper traps. To perform warrior 2 pose, stand with one leg forward, knee bent, and one leg back as shown above. The back leg is straight with the toes turned out. Then, raise the arms to shoulder level and squeeze the shoulder blades together. Push your shoulder blades down. Switch legs.
The Cobra
The cobra is a Hatha yoga pose that extends the neck to stretch the spine. Extending the neck backward lengthens the sternocleidomastoid neck muscle. The SCM is a neck flexor muscle, meaning it primarily bends the neck forward, which is the opposite of extending the neck. Cobra and other yoga poses such as upward facing dog and warrior 1 extend the neck backward. Most backbend poses lengthen the SCM. To perform a cobra pose, lie on your stomach with your hands next to your armpits, elbows bent and pulled into your sides. Press your body upwards and tilt your chin back. The hips and legs do not leave the floor.
The Half Spinal Twist
The half spinal twist pose and other twisting postures stretch the levator scapulae and the traps. These muscles rotate the neck. To perform a half spinal twist, sit on the floor with your right leg crossed over your left. Slide your right foot to the floor outside of your left leg and point the knee at the ceiling. Then, twist your shoulders to the left and place your left arm against the inside of your right leg, grabbing the ankle. Repeat in the opposite direction and change the leg positions.
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