The motions of daily life -- work, driving, sitting on the couch and so on -- can cause excessive tension and pain in your neck and shoulders. Many yoga poses provide an effective counterbalance to these motions, allowing the neck and shoulders to stretch out and relax. If you have a serious shoulder or neck injury, you may need to modify or skip certain poses; talk to your doctor before beginning a yoga practice and inform your instructor of your condition.
Twists
Twists are thought to detoxify the body and help you stretch out any body parts you might have worked too hard during your practice; they are often performed toward the end of a yoga class. Most twists gently work the neck and shoulders, helping to properly realign them. Don't feel as if you have to overextend in a twist -- do what feels comfortable for you, and your flexibility will increase over time. For neck pain, try Bharadvaja's Twist; for shoulders, try Noose Pose -- with modifications if necessary -- or any twist performed while lying on your back.
Backbends
Backbends stretch both the neck and shoulders. If you work in an office environment, being seated all day can cause you to hunch your shoulders; backbends help counteract that effect. If you have severe neck pain, however, some backbends may not provide enough support for the neck. For the shoulders, try poses such as Bow, Frog or Half Frog, Camel, Cobra or King Pigeon. When done properly, Fish Pose can stretch and support the neck as well as the back.
Forward Bends
Forward bends get the blood flowing through your body and also help counteract the negative effects of sitting in one position all day. A few sun salutations can help you stretch the shoulders and provide balance to back bends. Other forward bends to try include Big Toe Pose, Dolphin Pose, Downward-Facing Dog, Head-to-Knee Forward Bend and Seated Forward Bend. Seated bends may strain the neck less than standing poses. Come in and out of the pose slowly to avoid pulling a shoulder muscle.
Overhead Reaches
Simple overhead reaches, such as those in Mountain Pose and Upward Salute, can help you properly align your shoulders and reduce the risk of pain and injury. Your shoulders should be aligned with the base of your neck but not shrugged upward, and the back of your neck should curve slightly. Draw your shoulder blades down and keep them flat against your back -- don't pinch them together. Rotate your arm bones so that they face outward before sweeping your arms up. Your shoulders will raise slightly, which is natural, but don't let them hunch up by your ears.
