8 Yoga Poses To Relieve Tension In Your Neck And Shoulders

Earlier this week we highlighted a few exercises you can do sitting at home, watching the TV or even at your desk that will help relieve the tension in your neck and shoulders.

Today we’re going to go through a series of Yoga poses that will also help release the tension in your neck and shoulders and in some cases your back as well.

The postures below are in no particular order and it’s not necessary to do all the poses but I wanted to share a range of exercises with you so you can try them and decide which one’s work best for you.

1. Start in Tadasana (Mountain Pose)

• Stand with your feet together, firmly and evenly on the ground.
• Relax your shoulders and lengthen your neck. Let your arms hang by your sides, palms facing outwards and look straight ahead.

2. Now slightly bend both of your knees and cross your left leg over your right thigh to move into Garudasana (Eagle Pose)

• Wrap your left foot around the outside of your right calf (or ankle depending on where is comfortable for you)
• Bend both elbows in front of you to a 90 degrees angle.
• Put your right arm under your left and join your palms together, crossing your wrists. The fingers of your left hand may be touching the middle of your right palm.
• Repeat on the other side.

3. Bring yourself down into a seated position with both knees bent and your feet flat on the floor as you move into Gomukhasana (Cow Face Pose).

• Lower your right knee and bring your left foot under your left knee and by your left hip.
• Cross your right leg over the left, stacking the right knee on top of the left.
• Lift your left arm up and then bend your arm so it touches your left shoulder blade
• Swing your right hand up your spine until it meets the left hand and clasp your hands behind your back.
• Repeat on other side.

4. Seated on the floor, bend your right knee on the floor in front of you.

• Cross your right leg over to bring your right foot to the outside of your left knee.
• Place your left elbow on the outside of your right knee and press your right hand into the floor by the base of your spine. Inhale as you extend your spine and exhale as you twist back into a Seated Twist

5. Lie on your back with your knees bent and your feet firmly on the floor, hip distance apart as we move into Setu Bandha Sarvangasana (Bridge Pose)

• Peel your hips slowly off the floor, one vertebrae at a time.
• Interlace your fingers beneath your lower back as you wriggle up onto your shoulders, opening up the front of your body.
• Stay here for a few breaths before slowly bringing yourself back down to the floor one vertebrae at a time.

6. Balasana (Child’s Pose)

• Sitting on the heels of your feet, fold your torso over thighs and rest your forehead on the floor in front of you.
• Stretch out your arms in front of you or along your sides, wherever you feel comfortable.

7. Standing in Mountain Pose, lift your arms up and dive forward into a Forward Bend, keeping your back flat and your hands on the floor or on a wooden block. You can keep your legs straight or bend your knees slightly depending on your flexibility and comfort.

8. Savasana (Corpse Pose)

• Lie flat on your back with your feet pointing out to the sides and your palms facing up. You can put a bolster under your knees if lying flat on the floor/mat isn’t comfortable for you.
• Nestle your shoulder blades down your back and across the mat, releasing all the tension in your body.
• Close your eyes… and relax….