Neck pain slowing you down? Whether it’s from long hours at a desk, stress, or poor posture, this gentle yoga sequence will help you stretch, strengthen, and release tension in your neck, shoulders, and upper back.
🔹 What to Expect:
✅ Gentle stretches to release tightness
✅ Strengthening poses for better posture
✅ Breathwork to ease tension and stress
Pssst. Have you bought a yoga mat yet?
Roll out your mat, take a deep breath, and let’s flow! 🌿✨
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🌟 Warm-Up (5 Minutes)
1️⃣ Neck Rolls (1 Min) – Sit comfortably, drop your chin to your chest, and slowly roll your head in circles. Reverse direction after 30 seconds.
2️⃣ Seated Cat-Cow (2 Min) – Sit cross-legged, place hands on knees, and inhale as you arch your back, lifting your chest. Exhale, rounding your spine.
3️⃣ Eagle Arms (2 Min) – Cross your arms in front of you, wrapping them around each other, and lift elbows slightly to stretch the upper back.
🔥 Strength & Stretch Flow (20 Minutes)
🔄 Repeat this sequence twice
4️⃣ Thread the Needle (1 Min Each Side) – From tabletop, slide one arm under the other, resting your head on the mat to stretch your shoulders.
5️⃣ Extended Puppy Pose (1 Min) – Keep hips high and stretch arms forward, relaxing your forehead on the mat.
6️⃣ Seated Side Stretch (1 Min Each Side) – Sit tall, place one hand on the floor, and extend the opposite arm overhead, stretching the neck.
7️⃣ Supported Fish Pose (2 Min) – Lie back over a bolster or rolled blanket, opening your chest and relieving tension in the neck.
8️⃣ Gentle Spinal Twist (1 Min Each Side) – Sit or lie down, twist your torso to one side, and let your head follow for a deep release.
9️⃣ Chin Tucks & Shoulder Rolls (2 Min) – While seated, gently tuck your chin toward your chest and release. Follow with slow shoulder rolls.
🧘♀️ Cool-Down (5 Minutes)
🔟 Legs-Up-The-Wall (3 Min) – Lie on your back with legs resting against a wall, allowing gravity to release tension.
1️⃣1️⃣ Savasana (2 Min) – Close your eyes, focus on deep breathing, and let go of lingering tightness.
🌿 Breathe deeply and enjoy the relaxation! 🌿
🔑 Key Takeaways
✔️ Neck pain relief: Yoga helps reduce muscle tension and improve mobility in the neck and shoulders.
✔️ Posture support: Strengthening postural muscles prevents future stiffness and discomfort.
✔️ Stress reduction: Controlled breathing lowers cortisol levels, easing tension-related pain.
📚 Sources on Yoga for Neck Pain Relief
🔹 Harvard Health: Yoga improves posture and muscle imbalances, reducing pain over time.
🔹 National Institutes of Health (NIH): Yoga has been shown to alleviate chronic neck pain and enhance flexibility.
🔹 Mayo Clinic: Regular stretching and mindful movement reduce stress-related tension in the neck and upper back.
🤔 FAQ – Your Neck Pain Questions Answered!
Q: How often should I do this flow for results?
✅ At least 3–4 times per week to see noticeable relief. Consistency is key!
Q: Can yoga replace medical treatment for chronic neck pain?
✅ Yoga complements treatment but consult a healthcare provider for severe or persistent pain.
Q: What if I feel pain during a pose?
✅ Ease out immediately! Modify poses and use props for support. Yoga should never be painful.
💬 Join the Conversation!
How does your neck feel after this flow? Drop a “🙌” if you’re feeling relief, or share your experience below! ⬇️
#NeckPainRelief #YogaForPain #StretchAndStrengthen #MindfulMovement
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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