Techniques to Finding the Right Neck Support for You
Have you ever felt neck strain after yoga, difficulty breathing, or just an overall sense of awkwardness when lying down? If so, your body might need a little extra support to fully relax.
In many yoga classes, head support often comes in the form of a folded blanket or even a block. Sometimes, you might have a bolster offered to support your torso. These are great starting points and can be really helpful when you just need a bit of elevation.
But if you’re planning to spend a longer period in rest—whether in a restorative yoga pose, a guided relaxation, or even while sleeping—taking a more customized approach to support can make a big difference. Thoughtful support not only enhances comfort but can also improve your breathing, encourage a deeper relaxation response, and foster a sense of safety in your body.
Here are a few options to fine-tune your support and create a more comfortable and sustainable position for rest AND help you avoid neck strain after yoga:
1. Try a Tiered Setup for the Spine and Neck Support
Instead of placing support only under your head, try creating a tiered setup that extends down your spine. Layering blankets or pillows in a gradual slope can provide more even support, reducing tension in the neck and allowing the entire upper body to relax more fully.
2. Neck Rolls for Better Airway Alignment
Using a small rolled towel or blanket under your neck (instead of, or in addition to, head support) can encourage a more neutral head position. This can be especially beneficial for breathing, as it helps keep the airway open and unrestricted.
3. Cradled Head Support
If you’re using a folded blanket under your head, try tucking in the edges of the top layer to gently cradle your head. This small adjustment can add a sense of security and ease, reducing tension around the head and help neck support.
Experiment and Find What Works for You
You can mix and match these neck support techniques to find what feels best for your body. Hopefully they will help you avoid neck strain after yoga! Some of these same principles can even be applied to your sleep setup for better rest at night. And if you’re settling in for a longer period of relaxation, don’t forget to stay warm—especially if you have less hair on your head (like I do)!
Have you tried any of these adjustments to avoid neck strain after yoga? I’d love to hear what works for you—or if you have a favorite way to set up for rest. Let me know in the comments!
