If you spend a lot of time at a desk, looking at screens, or carrying stress in your upper body, this short 10-minute yoga sequence is designed exactly for you. It targets tension in the neck, shoulders, and upper back, helping you release tightness, improve posture, and feel lighter and more open — all in just ten minutes.
No mat? No problem. You can do this practice seated on a chair, on the floor, or even on your bed. Let’s get started.
Step-by-Step Practice
1. Arrive & Settle (1 minute)
Find a comfortable seated position. Sit up tall.
Take a deep breath in through the nose… and exhale, letting the shoulders drop away from the ears.
Repeat 2–3 times: inhale deeply, exhale and consciously relax the shoulders down.
Close your eyes for the final round, arrive fully in the moment, and soften.
2. Shoulder & Upper Back Circles (2–3 minutes)
Bring your fingertips to the tops of your shoulders (elbows pointing out to the sides).
Move with your breath:
- Inhale → send elbows forward (trying to kiss them together), feel the stretch across the upper back.
- Continue the circle: reach elbows up high (lifting tall out of the waist), then sweep them back (opening the chest, squeezing shoulder blades together like pinching a pencil between them).
- Exhale → lower elbows down by your sides.
Move fluidly for 4–5 full circles, then reverse the direction.
3. Chest & Neck Release with Hands to Earth
From the back position (elbows wide, heart lifted), release fingertips down toward the floor (palms facing in).
Squeeze elbows back, lift the chest, and gently tilt the chin up.
Then tilt right ear toward right shoulder → breathe.
Return to center → left ear to left shoulder.
Keep actively drawing shoulder blades together the whole time.
4. Interlaced Hands Behind Head – Neck Release
Interlace fingers behind the head (thumbs can gently cradle the neck).
Inhale → lift the heart forward (think gentle cobra shape).
Exhale → draw chin toward chest, letting elbows come wide and letting gravity gently draw the head down.
Breathe deeply for a few rounds.
Then slowly release: open the chest, lift the heart, and stretch arms overhead any way that feels good.
Move the neck softly, side to side.
5. Side Neck & Trap Stretch (Both Sides)
Right ear to right shoulder.
Place right fingertips on the floor → lift heart, draw shoulder blades together.
Inhale → begin to lift right fingertips up toward the sky (pressing into an imaginary wall).
For more intensity: sweep left fingertips up and over, gently resting on the right side of the head (no pushing — let gravity help).
Breathe deeply. Release slowly.
Repeat on the left side (left ear to left shoulder, left fingertips pressing away, optional right hand over head).
6. Shoulder Rolls & Neck Circles
Inhale → lift shoulders up to ears.
Exhale → roll them back and down.
Repeat 3 times.
Then draw small circles with your nose (like saucer size → salad plate → dinner plate → frisbee → big cymbal).
Reverse direction: start big → grow smaller.
This is excellent daily neck hygiene!
7. Thread the Needle (Twists for Upper Back)
Come onto all fours.
Inhale → reach right arm up to the sky (open the chest).
Exhale → thread right arm under left arm, resting right ear and shoulder on the ground.
Option: press left palm into the floor or curl left toes under and extend left leg back.
Breathe deeply. Slowly unravel.
Repeat on the left side.
8. Closing (1 minute)
Return to a comfortable seat (cross-legged or on heels).
Bring palms together at heart center.
Take one deep breath in through the nose…
Exhale completely through the mouth.
Relax shoulders down.
Close your eyes.
Give thanks for this short moment of self-care.
You did it! A little goes a long way.
Practice this quick 10-minute flow whenever your neck and shoulders feel tight — daily if possible. Your upper back, posture, and mood will thank you.
See you on the mat!
Namaste 🌿
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