10 minute Gentle Yoga for Neck, Shoulder Relief and Upper Back Tension

10 minute Gentle Yoga for Neck, Shoulder Relief and Upper Back Tension

Sarah Beth Yoga

Do you often feel tightness or discomfort in your neck and shoulders? Maybe you spend long hours working at a desk, looking at screens, or carrying heavy bags. These daily habits can cause tension that makes you feel stiff, tired, or even stressed. The good news is you don’t need to spend hours working out or see a therapist to find relief.

This gentle yoga routine is designed especially to help ease neck and shoulder tension quickly and safely. It uses simple stretches and movements that you can do right at home or even at your desk. These eight poses not only stretch and relax your muscles but also help calm your mind. Taking a few minutes each day for these poses can improve your posture, increase blood flow, and reduce the feeling of stress.

Let’s begin this journey toward feeling calm, relaxed, and refreshed—starting right now with the power of the words: “I AM CALM”.

1. Seated Grounding

Connect with your body and the present moment.

Steps:

  • Sit tall with your feet flat on the floor.
  • Rest your hands gently on your knees.
  • Feel your sit bones grounded and your spine long.
  • Breathe deeply, imagining roots growing from your feet into the earth.

AFFIRMATION: “I AM CALM”

New to yoga? Try online yoga for beginners to learn more about grounding and breath techniques from the comfort of your home.

2. Assisted Neck Stretches

Gently stretch the sides of your neck to ease tension.

Steps:

  • Slowly tilt your right ear toward your right shoulder.
  • Place your right hand lightly on the left side of your head to deepen the stretch.
  • Hold for 20 seconds, breathing steadily.
  • Repeat on the left side.

Looking for flexibility and relief? Check out flexibility yoga videos online that include targeted stretches for neck and shoulders.

3. Assisted Trap Stretches

Release tightness in your upper shoulders.

Steps:

  • Reach your right arm across your body.
  • Use your left hand to gently pull your right arm closer to your chest.
  • Hold for 20 seconds while breathing deeply.
  • Repeat on the other side.

Want guided routines like this? A yoga video membership offers step-by-step help and new sequences to keep your practice fresh.

4. Twists

Loosen your spine and relieve neck and back tension.

Steps:

  • Sit with legs crossed or feet flat.
  • Place your right hand on your left knee, left hand behind you.
  • Twist your torso left, looking over your shoulder.
  • Hold 20 seconds, then twist right.

Enjoy the convenience of flexible online yoga classes that let you practice twists and more on your schedule.

5. Side Body Stretch

Open the sides of your torso and shoulders.

Steps:

  • Raise your right arm overhead.
  • Lean gently to the left, feeling a stretch along your side.
  • Keep hips grounded.
  • Hold for 20 seconds; repeat on the other side.

For back pain yoga and more, explore  online yoga for back pain designed to calm your mind and body.

6. Elbow Circles

Loosen shoulder joints with gentle movement.

Steps:

  • Raise arms to shoulder height, elbows bent 90 degrees.
  • Circle elbows forward 10 times, then backward 10 times.

Interested in a full beginner-friendly practice? Discover the best online yoga subscription for access to guided classes anytime.

7. Eagle Arms

Deeply stretch shoulders and upper back.

Steps:

  • Extend arms in front, cross right arm over left at elbows.
  • Bend elbows and try to bring palms together.
  • Lift elbows to shoulder height and reach fingertips forward.
  • Hold 20 seconds; switch sides.

This pose helps release tension in your shoulders and upper back, making it great for beginners. You can practice this and more anytime with the SarahBethYoga membership, offering convenient and beginner-friendly yoga videos online.

Namaste. 

Looking for an easy and effective way to relieve shoulder and neck tension from the comfort of your own home? 

This easy-to-follow yoga routine on YouTube is perfect for beginners and guides you through simple, calming stretches designed to help you feel more relaxed, flexible, and centered. Whether you’re new to yoga or looking for a stress-relief practice, these poses fit seamlessly into any daily routine.

By joining the SarahBethYoga membership, you can access this routine along with many other beginner-friendly yoga videos for home practice, making it easy to practice anytime that suits your schedule. 

Click here to watch the full video:

10 min Yoga for Neck, Shoulder & Upper Back Tension

Final Thoughts

Taking care of your neck and shoulders is an important step toward overall wellness. Tension in these areas can cause headaches, poor posture, and increased stress. This gentle yoga routine offers a simple and effective way to reduce pain and promote relaxation.

If you’re looking for a convenient way to practice regularly, these poses are perfect for anyone searching for yoga videos for home practice or an at-home yoga membership. Practicing consistently, even just 10 minutes a day, helps improve flexibility and relieve tension over time. Remember, yoga isn’t about perfection. It’s about connecting with your body, breathing deeply, and embracing calm. So start today and enjoy the journey to a more relaxed, healthier you.

Looking for a simple way to combine meditation and movement to ease your mind? Check out these yoga for stress relief videos and consider joining the SarahBethYoga membership for access to daily yoga videos online that help you unwind anytime, anywhere!

Back to blog

About Me

Your Name

Hi, I'm Sarah Beth! With over 15 years of experience as a yoga instructor for millions of yogis around the world, I'm here to help you stretch, strengthen, tone, de-stress, and peel back the layers to becoming your best self through yoga.