In this post, we will guide you through a series of seated yoga poses that focus on relieving tension in your neck and shoulders. These simple exercises can be done anywhere, even from the comfort of your own chair. So let's get started.

Shoulder Rolls

To begin, sit up tall in a comfortable seated position. Take a deep breath in and as you exhale, shrug your shoulders up towards your ears. Inhale to roll your shoulders back and down. Repeat this movement two more times, focusing on releasing any tension you may be holding in your shoulders.

Shoulder Blade Pinch

Next, place your hands on your hips and pinch your elbows together behind you. Imagine trying to touch your shoulder blades together and hold this position for a few seconds. Release and take a deep breath in and out. Repeat this movement two more times, focusing on keeping your breath calm and steady.

Chin Tucks

Now, rest your hands in your lap and take two fingers of one hand to your chin. Press your chin back a couple of inches, creating a double chin. This stretch helps to strengthen the muscles in the back of your neck and improve your posture. Hold this position for a few seconds and then release. Repeat this movement two more times, focusing on your breath.

Neck Stretches

Lower your chin down towards your chest and take a moment to notice any new sensations in your neck. Relax any tension you may be holding in your jaw, eyebrows, and shoulders. Slowly lift your chin back up to center and then lower it back down. Repeat this movement two more times, focusing on subtle sensations rather than intense stretches.

Side Stretches

Lower your right ear towards your right shoulder and reach your left hand out to rest on the ground. Relax both shoulders down and hold this position for a few seconds. Return to center and then switch sides, lowering your left ear towards your left shoulder and reaching your right hand out. Hold this position for a few seconds and then return to center. Repeat this movement two more times on each side, focusing on deepening your breath and relaxing your body.

Chin to Armpit Stretches

Turn your chin to the right and lower it down towards your right armpit. Use your right hand to gently pull your head towards your shoulder, feeling a stretch in the back of your neck and shoulder blade. Return to center and then switch sides, turning your chin to the left and lowering it towards your left armpit. Use your left hand to gently pull your head towards your shoulder. Repeat this movement two more times on each side, focusing on your breath and releasing tension.

Eagle Arms

Extend your arms straight out in front of you and cross your right arm underneath your left. Bend your elbows and wrap your forearms, crossing again at the wrists. Lift your elbows up towards the ceiling and then lower them back down. Repeat this movement two more times, focusing on your breath. Find a tender spot and hold it for a few breaths, releasing any tension you may be holding in your shoulders and upper back. Release and repeat this movement on the other side.

Final Relaxation

Place your hands on your knees and shrug your shoulders up towards your ears. Inhale to roll your shoulders back and down. Repeat this movement two more times, focusing on softening your jaw and shoulders. Gently close your eyes and take a moment to notice how you feel.

Remember, you can practice these yoga techniques for neck and shoulder relief every day to help release tension and improve your overall well-being. Take the time to listen to your body and give it the care it deserves.