Nowadays we spend so much of our lives sitting at a desk or staring at a screen for hours on end. This can lead to constant shoulder and neck tension that can be mildly annoying or zapping. But there’s good news: yoga is a gentle yet powerful fix for this discomfort and can bring balance back to our bodies. Whether you’re a yoga pro or newbie, adding certain yoga poses to your daily routine can make a big difference. Let’s look at some of the best yoga poses to release shoulder and neck tension and feel more relaxed and refreshed.

Shoulder and Neck Tension

Before we get into the poses, it’s good to understand why shoulder and neck tension happens. Prolonged periods of bad posture, stress and repeated movements can cause muscle stiffness and discomfort. Yoga addresses these issues by increasing flexibility, circulation and body awareness. By practicing the right poses regularly you can release tension and improve your life.

Top Yoga Poses for Shoulder and Neck Relief

1. Child’s Pose (Balasana)

• Benefits: Stretches shoulders, neck and spine; calms the nervous system.
• How To: Start on your hands and knees. Spread your knees wide apart and sit back on your heels. Stretch your arms forward on the mat and let your forehead rest gently on the ground. Breathe deeply and hold for 30 seconds to 1 minute.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Benefits: Flexes the spine and neck; releases tension in the shoulders.
• How To: Start on your hands and knees. Inhale and arch your back and head and tailbone up towards the ceiling (Cow Pose). Exhale and round your back and tuck your chin to your chest (Cat Pose). Repeat for 1-2 minutes.

3. Thread the Needle (Uttana Shishosana)

• Benefits: Opens the shoulders and upper back; releases neck strain.
• How To: Start on your hands and knees. Slide your right arm underneath your left arm and lower your right shoulder and temple to the ground. Hold for 30 seconds to 1 minute then switch sides.

4. Downward-Facing Dog (Adho Mukha Svanasana)

• Benefits: Stretches shoulders, hamstrings and calves; releases neck tension.
• How To: From a tabletop position, lift your hips up and back, straightening your legs and making an inverted V with your body. Keep your hands shoulder width apart and feet hip width apart. Hold for 1-2 minutes, breathe deeply.

5. Eagle Arms (Garudasana Arms)

• Benefits: Opens the upper back and shoulders; improves circulation.
• How To: Sit or stand tall. Extend your arms forward and cross your right arm under your left, bending your elbows and bringing your palms together. Lift your elbows slightly and hold for 30 seconds. Switch arms and repeat.

6. Neck Rolls

Neck Rolls are a quick and easy way to release neck tension and flexibility.

How to Do It:

1. Sit or stand up straight.
2. Tilt your head to one side, bringing your ear to your shoulder.
3. Roll your head around in a circle for 30 seconds then switch directions.

Why It Helps: This releases tension in the neck and shoulders and gives you more range of motion and relaxation.

Yoga Tips

• Breathe Deep: Focus on deep breathing to get the most out of each pose and to unwind your body.
• Move Gentle: Approach each stretch with care. Gentle is often more effective and safer than forcing it.
• Stay Consistent: Do these poses daily to maintain flexibility and prevent future tension.

Do these poses daily and see how yoga can make you feel more relaxed every day.

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