Helene Menezes

Goa, India

Susan

San Diego, CA, USA

Susan 🦋

Lisa

Simone Katherine

Spain

Lynda

Phoenix, AZ

Olivia

Kiel B

Saskatoon, SK, Canada

Jamie M

Goshen, CT, United States

Júlia Zanon

BH, Belo Horizonte - State of Minas Gerais, Brazil

Jae (she/her)

Glens Falls NY USA

Amy A

Patty

Chicago

Nyx Simons

Rahul

Singapore

Karl Bartlett

Boot, United Kingdom

Pavithra

Speyer

John Caravello

Patrick

Pittsburgh, PA

Relieve neck and back tension through gentle stretches, mindful breathing, and intentional spinal movements.

Recovery & Healing

Spirituality

Pain

Movement

Yoga

Vinyasa Yoga

English

Namaste! This short beginner-friendly yoga session will help you relieve any pain and stiffness in your neck, upper back and shoulders. We tend to work on our laptops or phones almost the entire day now, and that keeps the neck bent forward in an unnatural position. This can lead to stiffness, pain and even dizziness. Relieve the pressure and stiffness by doing this sequence on your yoga mat or while sitting on a chair.
This is also a great way to prepare the body for a longer meditation practice.

Relieve Neck & Back Pain: Gentle Yoga 

 Namaste. My name is Somya and in today's yoga session I shall be guiding you through a short sequence to relieve any neck stiffness and back pain. You may do this practice while sitting cross-legged on your yoga mat or you can also do this while seated on a chair. Begin by placing your right hand on your belly and your left hand on your chest and gently close your eyes. Take your awareness to your belly region and begin connecting with your breath. Noticing how the belly rises and falls every time you breathe in and out. Give yourself permission to take the next few minutes to take care of yourself. Throughout the practice today, remember to always listen to your body and keep coming back to your breath. Slowly begin to deepen your breath now. Taking long deep breaths in through the nose and long breaths out through the nose. Feeling calm and relaxed with every exhalation. And once you feel satisfied, you may bring both your hands down to your thighs, palms facing up towards the ceiling and gently open your eyes. Take a deep breath in and as you exhale, move your chin towards the chest. Inhale, chin moves up towards the ceiling. Exhale, chin to chest. Inhale, chin to ceiling. Exhale, chin to chest. Inhale, chin to ceiling. Exhale, back to center. Inhale here. As you exhale, look over your right shoulder. Inhale center. Exhale, look over your left shoulder. Inhale center. Exhale right. Inhale center. Exhale left. Inhale center. Exhale right. Inhale center. Exhale left. Inhale back to center. As you exhale, take your right ear to your right shoulder. Inhale center. Exhale left ear to left shoulder. Inhale center. Exhale right. Inhale center. Exhale left. Inhale center. Do this one more time. Both sides. And together we meet at the center. Now we shall do three neck rolls clockwise. Making circles with your nose. Gentle movements, no rush. Don't throw your neck too far back. Very gentle. And once you feel satisfied, reverse the circles anti-clockwise three rounds. Stay connected with your breath. Be patient with yourself. Slow, gentle movements. And together we meet at the center. Getting ready for shoulder rolls. As you inhale, take your shoulders forward, up and back. Do two more of these. And then reverse the circle. As you inhale, take shoulders back, up and down. Three on each side. Very good. Meeting at the center. As you inhale, take your chest forward, chin up towards the ceiling. As you exhale, arch your spine, chin moves towards chest. Inhale, chest moves out, chin towards ceiling, arching the back. Exhale, chest moves inside, chin towards chest, arching the back again. Inhale, chest moves out, chin towards ceiling. Exhale, rounding the back, chin towards chest. And as you inhale, come back to center. Exhale here. Inhale, take both your hands up towards the sky, interlock the fingers, turn the palms up and stretch up. Exhale, release both your hands, bringing hands down to the ground. Inhale, take both your hands up one more time. Interlocking fingers, stretching up. Exhale, release your hands, come down. Do this one more time, taking a nice good morning stretch. Exhale and release. Coming back to center. As you inhale, take your right hand back and left hand comes on your right knee as you look over your right shoulder. Inhale, back to center. Exhale, left hand goes back, right hand comes on your left knee and you look over your left shoulder. Spine is nice and tall. Inhale, back to center. Now your right hand comes next to your body. As you inhale, left hand sweeps up and moves across to the right side, stretching the left side body. Exhale, back to center. Inhale, take your right hand up this time, left hand is on the ground, stretching the right side of your body. Coming back to center now. We shall now do a chest and back stretch. So as you inhale, take your right hand up and drop it over your right shoulder. Left hand is going to try and grip the right fingers. If you can't grip your fingers, that's okay. Just do your best. Sitting up nice and tall. And now we do this on the other side. Left hand goes up this time, right fingers try to grip the left fingers. Stretching the chest and the back and the shoulders. And exhale and release. Now bring both your palms together in pranam position in the center of your chest. As you inhale, press your palms together. Exhale, release. Inhale, press. Exhale, release. Inhale, press. Exhale, release. Now as you inhale, open your palms up towards the ceiling, exhaling. Curve your back fingers come together. Inhale, palms towards the ceiling, looking up, chest open. Exhale, arching the back fingers together. Inhale, take up lots of space. Open your chest and back. Exhale, hug an imaginary beach ball fingers together. And as you inhale, you come back to center. Closing the eyes. Palms facing up towards the ceiling. Noticing how you feel now. Thank you for joining me for the session today. If you like this video, please feel free to subscribe to this space. My name is Somia and I shall see you next week. Bye bye.