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There’s a reason an especially annoying situation (or person) is called a “pain in the neck.” Neck pain, while common and usually not a cause for concern, can really ruin your day.

It’s impossible to ignore; every nod, turn, and head shake offers an instantaneous reminder. Rest doesn’t always help (if you’ve ever woken up from a nap with even worse neck pain, you get it), and movement can feel risky.

Yoga, while not a cure-all for underlying injuries or medical conditions, may help provide relief for people with occasional neck pain. To better understand how to safely use yoga to loosen up tight neck muscles, we chatted with two certified yoga teachers.

Read on for their advice on using yoga to alleviate neck pain, and keep these five gentle poses in mind for the next time you wake up with a crick in your neck.

Is it safe to do yoga with neck pain?

Doing yoga with neck pain can be safe, but you need to be careful.

“The neck can be precarious,” says Rachel Hirsch, RYT-500, yoga teacher and founder of Empowered Yoga  “I like to be extra safe with the neck because it’s a vulnerable area of the body that holds important parts, like arteries that supply the brain with blood.”

If you’ve sustained an injury to your neck or are experiencing intense pain, skip the asanas and see a medical professional immediately.

Otherwise, yoga can be effective and safe as long you pay attention to your body’s cues. The primary one is pain.

“If you are experiencing, at any point, additional pain, back away,” Hirsch says. “Pain is a great indicator for us that we’re doing something wrong.”

Sometimes, a yoga pose that doesn’t target the neck specifically may trigger neck pain because your body is so interconnected, according to Frances Naude, RYT-200, yoga teacher, Reiki master healer, and tarot card reader.

“For example, turning your head so that your eyes may gaze over your front fingers in warrior II pose may put too much pressure on your neck while it is rotated forward.”

If you feel any added pain in any pose, stop your yoga practice immediately.

“Yoga stretches invite deep release to muscles that are too tight from being overworked.” Frances Naude, RYT-200

The many benefits of yoga for neck pain

Increasing blood flow and oxygen to any part of your body, including your neck, can reduce inflammation and promote healing.

“Yoga stretches invite deep release to muscles that are too tight from being overworked,” Naude says, noting that an intense workout is often the culprit of neck pain.

However, you may experience that tight or “tweaked” feeling after sitting at a desk for an extended period or repeatedly carrying a baby in the same position.

Having a regular yoga practice may also offer preventative benefits, as yoga can improve your overall strength, flexibility, and range of motion.

“When your body has more strength combined with improved flexibility and mobility, it can better handle the unpredictable strains you encounter,” Hirsch says. “Additionally, yoga can assist with posture and alignment, which can reduce neck strain.”

The best yoga poses for neck pain

As demonstrated by Hirsch below, the following yoga poses help relieve neck pain by increasing blood flow in the affected area and offering a gentle stretch to the muscles in your neck, back, and shoulders.

If you’re physically active and intentional movement is part of your daily life, you may want to cycle through each pose to determine which ones feel best for your body. If you’re new to yoga and exercise, start with one or two poses.

Hirsch recommends spending five to 10 breaths in each pose, but you can adjust that according to your experience level, preferences, and how you feel in the moment.

1. Standing forward fold (Uttanasana)

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1. Stand with your feet about hip-width apart.
2. Hinge at your hips to bring your torso forward and down toward your legs. Bend your knees as much as you need to.
3. Release your neck and allow your head to hang down.
4. You can place your hands on your shins or the ground in front of you. Or, for an added neck stretch, interlace your fingers at the nape of your neck and gently draw your elbows toward each other.
5. As you hang in a forward fold, allow for subtle movement; experiment with gently shifting your weight forward and back and side to side.
6. Hold for 5 to 10 breaths.
7. Slowly roll up to a standing position, one vertebrate at a time.

2. Neck roll

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1. Start from a seated or standing position. Relax your shoulders and look straight ahead.
2. Gently tilt your head to the right, bringing your right ear toward your right shoulder. (Only go as far as what feels safe and comfortable. You do not need to touch your ear to your shoulder.)
3. Using a fluid, circular m