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Over the past few months, it seems everyone has been requesting one thing—yoga for neck and shoulder relief. But we can look beyond seated neck stretches and convey a singular approach to finding upper body release by incorporating half binds, neck releases, and twists into common yoga poses.

The magic of this 20-minute yoga practice lies in its ability to focus on not only the neck and shoulders but in addition the supporting muscles we regularly overlook. We’re not only working on opening the chest— consider those pectoral muscles that tighten from long hours hunched over a desk—but in addition addressing the upper back, biceps, and triceps. It’s all interconnected. Sometimes, pain in a single spot is only a symptom of a deeper issue elsewhere, a phenomenon referred to as referral pain.

The intention behind this 20-minute yoga class was practicality. I designed it to include easily into your each day routine. You may revisit it day after day, making it an important tool in your wellness arsenal. It’s not about rigidly following instructions. It’s about exploring variations and finding what works best for you. This practice opens doors to recent possibilities in familiar poses and empowers you to tailor your yoga journey to your unique needs.

One other essential aspect that differentiates this yoga for shoulder and neck relief from other classes is its simplicity. Unlike some practices that require props like straps and blocks, this routine is prop-free. It’s a reminder that, in our pursuit of wellness, sometimes probably the most effective solutions are the best.

20-Minute Yoga for Neck and Shoulder Relief

In the event you’re experiencing any discomfort, stiffness, or tension in your neck, shoulders, upper back, and even your chest, this practice is ideal for you. This yoga practice is suitable for all experience levels. You almost certainly won’t need any props to practice it.

Simply leaning back from sitting cross-legged can bring a long-overdue stretch to your chest. (Photo: Kassandra Reinhardt)

Seated Chest Opener

To start, find a snug seated position. You may kneel or sit cross-legged. Find some length along your spine and chill out your shoulders away out of your ears. Bring your hands behind your hips and are available onto your fingertips. Bend your elbows barely, as for those who’re leaning backward, and picture pushing your chest toward the sky. Keep a mild bend in your elbows and check out to bring your elbows closer to 1 one other behind your back, as for those who’re squeezing your shoulder blades together. At the identical time, lift your chest, close your eyes, and deal with your breath. Feel your ribcage expand in all directions every time you inhale.

A slight bend as you reach can goal easily neglected muscles. (Photo: Kassandra Reinhardt)

Seated Side Bend

From sitting and leaning back, reach your right arm alongside your head and toward the left for a pleasant side-body stretch. Rotate your chest toward your left knee and thigh, and tuck your chin toward your chest to elongate through your right side. Imagine someone gently pulling your right hand.

Quite than holding yourself taut in a stretch, let yourself have moments where you not try to simply release into the stretch. (Photo: Kassandra Reinhardt)

Side Body Fold

Out of your Seated Side Bend, bring your fingertips to the mat and extend the stretch along your right side. Chill out your head and neck, allowing them to develop into heavy and tension-free.

Bringing some slight dynamic movement to a stretch brings neck and shoulder relief. (Photo: Kassandra Reinhardt)

Seated Half Cactus

Keep your left fingertips or palm on the mat as you bring your right hand and arm out to the side in a “half cactus” shape and rotate your chest to face forward. Bend your right elbow about 90 degrees and squeeze your shoulder blades together. Fully chill out your head and let it lean to the left, releasing tension.

Slowly return to the middle, rolling your shoulders a number of times. Repeat these stretches on the opposite side.

Cat-Cow is the neck and shoulder relief delivery system that you could turn to at any time.  (Photo: Kassandra Reinhardt)

Cat-Cow

Start in a Tabletop position, positioning your hands barely wider than your shoulders and pushing through your fingertips and knuckles. Inhale as you lower your belly and lift your head in Cow Pose, creating a mild backbend.

In Cat Pose, actively push the bottom away together with your hands. (Photo: Kassandra Reinhardt)

Exhale to reverse the motion, rounding your back like a cat, tucking your chin toward your chest, and emphasizing the separation of your shoulder blades in Cat Pose. Keep flowing in between these two poses.

Attempt to press your upper arms toward the mat in Child’s Pose and spot the difference in your stretch. (Photo: Kassandra Reinhardt)

Child’s Pose (Balasana)

After a number of cycles of Cat-Cow, return to a neutral Tabletop. Bring your big toes together to the touch and sit your hips back toward your heels. Walk your hands as far forward as you may, coming onto your fingertips for those who like, after which lower your brow to the mat in Child’s Pose. As you stretch your arms, imagine pushing your shoulders and armpits toward the mat to alleviate tension. Concentrate on your breath, feeling your ribcage expand as you inhale and contract as you exhale. Lift yourself back as much as Tabletop.

It’s easy to bring more, not less, tension to the upper body in Downward Dog. Let your head feel heavy. (Photo: Kassandra Reinhardt)

Downward-Facing Dog (Adho Mukha Svanasana)

From Child’s Pose, lift your hips and move into Downward-Facing Dog. You may have your feet wider apart than usual and bend your knees comfortably. Consider relaxing your neck and letting your head feel heavy. You may gently move your chin back and forth and roll your shoulders back, ensuring they aren’t hunched toward your ears. Allow gravity to create a mild traction.

The usual forward bend becomes more of a boon for neck and shoulder relief while you bring movement to your upper body or rest your palms on the back of your head. (Photos: Kassandra Reinhardt)

Rag Doll

Walk to the front of the mat, keeping your feet wide apart. On this forward fold, your legs don’t must be completely straight. You might have two options. Option one is to carry onto your opposite elbows or upper arms and permit yourself to dangle and sway. Option two is to interlace your hands behind your neck or the bottom of your skull, bringing your elbows toward your chin and cheeks so as to add a neck release. Stay here for a number of breaths to release upper body tension.

Adding a half-bind to Lizard Pose makes it a shoulder release in addition to a hip opener. (Photo: Kassandra Reinhardt)

Lizard Pose with Neck Release

Transition to a Low Lunge by stepping your left foot back and lowering your left knee to the mat. Stay here or turn your right foot out at a few 45-degree angle for a more intense hip stretch. Reach your right hand behind you toward your left hip, together with your palm facing away from you. Let your left ear drop toward your left shoulder. You may not sleep in your left hand or come onto your left forearm. This stretch provides a giant twist and can be helpful on your hips and lower back. Keep your facial muscles relaxed and roll your right shoulder back. Take a few deep breaths here.

Be patient and reach your arms only as far forward toward the front of the mat as you may without discomfort. (Photo: Kassandra Reinhardt)

Rabbit Pose With a Bind

Come out of Low Lunge by stepping your right foot back and coming to your knees. Interlace your hands behind your lower back. Pull your shoulders back, squeeze your elbows together, and perhaps lift your chest to take a slight backbend. Transition to Rabbit Pose by gently bringing your brow to the mat after which rolling onto the crown of your head. Lift your knuckles toward the ceiling and draw your shoulders away out of your ears. Breathe here.

Step your left foot forward to the highest of the mat and return to Lizard Pose on the second side. Take a number of breaths there before moving into Rabbit Pose a second time.

Discover a version of the pose that feels comfortable for you. Bending your arm and moving your elbow closer to the front of the mat could make the stretch comfortable. (Photo: Kassandra Reinhardt)

Broken Wing Pose

From Rabbit Pose, slide forward onto your belly. As you lie in your belly, extend your left arm out to the side. I prefer doing this with my arm bent at a 90-degree angle, so my elbow is barely closer to the front of the mat than my shoulder. Be at liberty to experiment with the arm position.

Slowly roll onto your left hip, left shoulder, and left side of your head Attempt to chill out and keep your head down on the mat. I exploit my right hand to softly push into the bottom to create a pleasant stretch in my left shoulder, biceps, and chest. Some people find it more comfortable to bring their right hand toward their lower back, while others prefer to step their right foot back behind them to accentuate the stretch. Breathe deeply here, and with each exhalation, attempt to release further into the pose.

Sphinx Pose balances effort with ease because it opens your chest. (Photo: Kassandra Reinhardt)

Sphinx Pose

Out of your Broken Wing Pose, straighten your leg and roll onto your belly. If it feels good, take a moment to lift into just a little Sphinx Pose for a breath or two to reset.

Come back to a neutral position and, while you’re ready, move into Broken Wing in your other side.

You may as a substitute simply bring your hands to opposite shoulders for an identical stretch as Eagle. (Photo: Kassandra Reinhardt)

Eagle Arms

Return to a snug seated or kneeling position. (You may press yourself back and sit your hips onto your heels or be at liberty to sit down cross-legged.) Start by bending your elbows in front of you at a few 90-degree angle. Wrap your right arm under your left on the elbows in Eagle Pose. You may attempt to wrap on the wrists to bring your palms to the touch or bring each hand to the other shoulder. Ensure your elbows remain lifted as you draw your shoulders away out of your ears. Move your forearms away away out of your face. For an added stretch, you may drop your chin to your chest. Take deep breaths, specializing in your upper back, and stay within the pose for another deep breath. When ready, release your arms.

Now, bring your fingertips back behind you, just like at first of the category. Lift your chest and squeeze your elbows toward one another, maintaining a slight bend in your elbows. Whenever you’re ready, practice Eagle Arms on the second side.

Less is more with neck stretches. Simply lean your head toward your shoulder until you are feeling resistance. (Photo: Kassandra Reinhardt)

Seated Neck Release

Proceed with the yoga for shoulder and neck relief by coming into a snug seated position. Start by extending your right fingertips to the side and gently drop your left ear toward your left shoulder. This opens up the suitable side of your neck. Be at liberty to experiment with the angle of your chin – for those who lower it, you’ll goal the back of your neck and shoulder. Keeping it neutral works for some, while lifting it up stretches the front of your neck. Adjust to where you hold probably the most tension. Allow gravity to do the be just right for you on this stretch. To transition, gently tuck your chin down toward your chest, roll your head back to the middle, and lift it back up, relaxing your shoulders. Now, repeat the identical neck release on the opposite side.

Take note what it looks like to experience relief in your upper body. The following time you’re hunched over your computer, remind yourself and ask what you may release in that moment to feel more like that baseline lack of tension. (Photo: Kassandra Reinhardt)

Easy Pose (Sukhasana)

As you conclude your 20-minute yoga practice, you may have the choice to take a moment to watch how your shoulders feel. Regularly close your eyes, bringing your awareness to your jaw, neck, shoulders, upper back, and chest. Notice how this area feels now. Have there been any changes or improvements consequently of your time on the mat? This reflection permits you to connect with the results of your yoga for neck and shoulder relief practice and the way it has influenced your body.

RELATED: A ten-Minute Morning Yoga Practice for a Full-Body Stretch

About Our Contributor

Kassandra Reinhardt is an Ottawa-based Yin Yoga and vinyasa yoga instructor, YouTuber, creator, and the face behind Yoga with Kassandra. She is on a mission to assist others feel great with yoga. Considered one of the primary yoga instructors to embrace online teaching, Kassandra’s YouTube channel has grown to greater than 2.1 million subscribers and has over 230 million views. Kassandra has truly provided accessibility to yoga and she or he is expanding her expertise further with the recent release of her guided yoga journal, My Yoga Journey: A Guided Journal, and her each day affirmation card deck, I Radiate Joy.