Quick Neck & Shoulder Yoga | Release Tension In 20 Minutes
This quick 20-minute yoga stretch routine is designed to help ease tension and discomfort in the neck and shoulder area. By incorporating these yoga stretches into your daily routine, you can improve your posture, reduce muscle strain, and increase flexibility. Say goodbye to neck pain and shoulder pain and hello to a healthier, happier you.
Transcript
Namaste.
Peace and blessing to you.
If your neck is tight and your shoulders are heavy,
This class is for you.
I'm going to help you to gently stretch and release tension on your neck and your shoulders.
Leave you feel relaxed,
Lighter,
And more comfortable in your body.
Let's begin.
Let's stand up nice and tall with the feet hip distance apart parallel toward one another.
We're going to take a couple breaths to center into this moment.
So have your left hand onto your heart,
Your right hand onto your belly,
Your eyes closed so you can gaze inward.
Connect with your breath.
And may your breath be nice and deep.
Gradually breathing.
Bring your focus to the breath and to this moment.
Feel your body expand as you inhale and soften as you exhale.
From here,
Release your hands down by your side.
You can keep your eyes closed if you trust that you can just listen to the direction and you don't need to see the video.
Or open your eyes.
Look straight ahead.
Inhale,
Turn your head to the right.
So your nose is going to go to your right shoulder.
Then exhale,
Let that chin drop down to your chest and stop right there.
Inhale,
Circle your chin back up and go all the way up.
Your nose point toward the ceiling.
Stop in the center.
Exhale,
Go back to the right.
So you look toward your right shoulder and then go downward toward your chest.
Inhale,
Go back up toward that right shoulder and circle your neck up toward the sky.
So you draw a half moon right here.
Inhale,
Circle your neck to the right.
Exhale,
You look toward the ceiling.
And then inhale,
Go back to the right.
Inhale,
Exhale,
Go toward your chest.
One more please.
Inhale.
And then exhale,
Look up.
Then inhale,
Go toward your right shoulder.
Now this time,
Exhale,
Go all the way toward the shins and go to your left shoulder.
Inhale.
And then exhale,
Circle up toward the ceiling.
Inhale,
Go toward your left shoulder and exhale down toward your chest.
Repeat.
This time we are going to focus only on the left side.
Inhale,
You look toward your left shoulder and then exhale up toward the sky.
Slowly inhale,
Go toward your left shoulder and exhale down toward your chest.
Inhale.
Now while that's happening,
Stand nice and tall and then go.
Two more.
Inhale,
Go toward your left shoulder.
Exhale,
Look toward the ceiling.
Your nose point toward the ceiling and exhale,
Go there and down toward your chest.
One more.
Inhale.
Exhale,
Up toward the sky.
Inhale,
Go toward your left shoulder and exhale,
Go all the way down toward your chest.
Hang your head like this,
Right here.
Deep breath in and out through your nose.
You stretch the back of the neck for a couple breaths here.
Exhale,
Let it go.
You feel your head kind of drop down a little bit more toward the floor,
But stand nice and tall.
One more breath.
Legs are firm and exhale,
Relax the shoulder.
You feel your neck heavy.
Then inhale,
Look straight ahead.
Exhale,
Let it go.
Bring your hand,
Hold your shoulder.
Then inhale,
Circle your shoulder up.
Elbow come together and open,
Then go back and you repeat.
Inhale and then exhale.
Do three more like that,
Please.
Inhale,
You circle the shoulder,
Your elbow come in and open,
And two,
And three.
Then you are going to go into the opposite direction.
Circle your shoulder back and up and forward.
Try to get your elbow to come closer to one another when you come to the front.
And you do three more here with your breath.
Stand nice and tall,
And two,
And three.
Then you just relax your hand and shake your wrist when you get your hands and your palm down by your side.
Now have your right hand dangling down by the side,
Left hand go behind the back,
And then you're going to hold the front of your right hand.
Take a deep breath in,
Exhale,
Look to your right shoulder.
Inhale once again,
And then exhale,
Look down toward the floor.
You can close the eyes,
Engage inward,
And we're going to hang here.
A couple more breaths,
Please.
Every time when you exhale,
Feel that your head can kind of drop a little bit more toward the ground.
Keep your body,
Stand nice and tall.
Last breath.
Exhale,
Feel the heaviness of your shoulder go toward the earth.
Then inhale,
You look straight up toward your right,
And then exhale,
Look straight forward.
Inhale,
Tilt your head to the right,
So your right ear comes to your right shoulder,
And now you're going to hang here with breath.
Close the eyes.
Inhale to expand,
Exhale,
Drop your head a little bit more toward your right shoulder.
Two more breaths,
Please.
Exhale fully.
Another breath right here.
Inhale,
Bring your head back up center,
Release that left hand that holds the right hand,
Then we go to the other side.
Your left hand dangling down by the side,
Right hand go to the back,
And hold to the front of your left hand.
Take a deep breath in,
Ground to your feet,
Stand nice and tall,
And then exhale,
Look toward your left shoulder.
Inhale here,
And exhale,
Let your head drop down.
You look toward the floor,
And you close your eyes,
And you breathe.
Each exhale,
Feel your head drop maybe a little bit more.
Two more breaths.
Exhale fully.
Deep inhale right here.
Feel your body,
Your neck move down toward the floor,
And then inhale,
Look all the way up to your right shoulder.
Exhale,
Look to the front.
Inhale,
Tilt your left ear toward your left shoulder.
Exhale,
Let your head tilt a little bit more,
And your body sinks toward the floor.
Three more breaths,
Please.
Inhale nice and deep.
Exhale,
Feel the heaviness of your neck go more toward the ground.
Last breath right here.
Fully exhale.
Three more breaths.
Then inhale,
You bring your head up center,
Release your right hand from your left hand.
Just shake your wrist and your forearm for a little bit.
Now next,
You are going to swim in the air.
So we are going to do the backstroke with both hands.
Okay,
Are you ready?
Here we go.
Let's do the right hand first.
Bring your right hand up to the front,
And then you circle it to the back and turn your body to the right slightly,
And bring it down,
And your left hand to follow.
And you go to the left,
And then the right.
Big backstroke here.
You can do it as slow,
As fast as you can.
Now when you tilted your body with the arms,
It's actually,
I feel like it's better to come away from the ball of your feet,
And you be on the heels of your feet.
So your hip rotation can also happen without a restriction.
Slowly come to stop.
Shake your wrist and your forearms once again.
Now we're going to do a forward stroke.
Are you ready?
Here we go.
Go forward,
Forward,
Forward.
Do as slow,
As fast as you can,
And be really mindful to keep your spine elongated up toward the sky.
And come to stop,
Please.
Shake once again your wrist and your forearms.
Let's turn to the long side edge of the mat,
And have your feet wider than your trunk,
Okay?
Now we are going to swing the body side to side,
And twist the body once again.
The hand that comes in the front is going to cross your chest,
And your palm can kind of massage your shoulder.
The hand to the back is going to massage your back.
Are you ready?
So let's move.
We bring the mobility.
Right now our back is also receiving some benefits from it,
And also our shoulder.
A couple more times right here.
Okay,
Last one.
And then you come to stop.
Go back,
Facing the front of the mat with your feet hip distance apart.
Now you're going to cross your left arm to the right,
So your arm is right in front of the chest.
Your right hand going to the front,
Hook at the elbow,
And then pull that left hand further to the right.
Then you look once again toward your left shoulder.
Stand nice and tall.
Inhale deeply.
Exhale,
Let it go.
Two more breaths.
Feel your body expand when you inhale.
Last breath,
Please.
Relax.
Shake the wrists and the forearms,
And let's go to the other side.
Cross your right arm to the left,
Hook at your right elbow with your left hand.
You kind of pull it mindfully.
Listen to your right arm and the back of the shoulder.
Look toward your right shoulder.
Stand nice and tall,
And then breathe deep.
You can close the eyes if you like.
A couple more breaths,
Please.
And two.
Then relax your arms.
Next one,
You are going to interlace your fingers.
Press your palms away.
Lift it up toward the sky and land the palms behind the back of your head.
Right here,
Ground into your feet.
Lift your chest up nice and tall.
Press your head back toward your palms and draw your shoulder blades together.
And then exhale,
Relax.
One more time.
Inhale,
Chest lift,
Head back,
Shoulder blades together.
Exhale,
Relax.
Three more.
Inhale,
Lift the chest,
Head back toward the palms,
Shoulder blades together.
Exhale,
Relax.
Last two.
Last one.
Exhale,
Relax.
Keep your hands behind the back of the head.
Stand nice and tall,
Head pressing back into the palms,
Shoulder blades come together toward the chest.
And your chest is lifting slightly.
From here,
Exhale,
Tilt your body to the right,
So your left elbow go up toward the sky.
Inhale,
Come up center.
Exhale,
Tilt your body to the left,
Right elbow go up toward the sky.
Inhale,
Come back center.
Repeat,
Left elbow go up,
Body tilted to the right.
Inhale,
Come up.
Next,
Nice and long,
Exhale,
Tilt to the left.
Come up.
Let's do two more on each side,
Please.
Last one.
Tilt to the right,
Come up center,
And then tilt it to the left.
Come up center,
Release that finger intulation and shake,
Shake your wrists and your forearms.
Last move right here.
So the movement is that you are going to swing your arms in front of you,
Okay?
But then when it comes to the front,
You're going to cross your arms and hug yourself.
Then you swing it back,
Inhale,
And then exhale,
Alternate the arms on top,
And then you hug yourself once again.
Are you ready?
Here we go,
Inhale,
Exhale.
Last two.
One,
Two,
Here we go.
Now shake your wrists,
Your forearms,
And bring your left hand onto your heart,
Your right hand onto your belly.
Close the eyes.
Couple more breaths and observing this moment with an open heart.
Back to the moment and feel your shoulder.
Last full deep breath right here.
And you can slowly open your eyes.
That's it,
Everyone.
I hope the stretch helping you out.
Let me know what you think,
What you feel.
I'll see you next time.
Namaste.
