20 Minute Chair Yoga for Deep Relaxation: Neck & Shoulder Relief

Take a deep breath.

This gentle chair yoga routine is designed to help you relax, ease tension, and feel grounded. No mat required. All you need is a sturdy chair with a back and no arms. Whether you’re starting your morning, taking a mid-day break, or winding down before bed, these slow, mindful movements will soothe your body and calm your mind.

Through simple stretches for your neck, shoulders, back, and eyes, you’ll reconnect with your breath and create space for stillness. Move at your own pace, pause when needed, and let this practice remind you that peace is always within reach.

Settle In & Breathe Deeply

Take a seat with your feet flat, hip-distance apart, and knees at 90°.
Place your hands on your thighs, relax your shoulders, and close your eyes.
Breathe in and out through your nose, feeling your whole body begin to settle.

Begin with calm breathing. Start a free routine inside the 7 Day Yoga Challenge.

 

Melt Away Neck Tension

Lower your right ear toward your right shoulder.
Keep your jaw and eyebrows relaxed as you breathe.
Return to center, then gently lower your left ear toward your left shoulder, letting gravity do the work.

Melt tension in your neck and shoulders. Watch more gentle releases on the SarahBethYoga YouTube channel.

Turn Toward Stillness

Lower your chin toward your right armpit and breathe into the back of your neck.
Switch sides, then lower your chin toward your chest and let your head hang heavy.
Each exhale releases a little more tension from your neck and shoulders.

Ease the back of your neck with mindful breath. Explore stress-relief flows in the SarahBethYoga Membership.

Flow Through Gentle Waves

Inhale, pull your chest forward, and lift your chin slightly.
Exhale, round your spine, and tuck your chin.
Move slowly through these seated cat-cow waves, letting your breath lead the way.

Wake up your spine anytime. Build a daily mobility habit with the free Morning Yoga Challenge.

Let It All Go

Slide forward on your chair, widen your feet, and fold forward.
Let your torso and arms hang heavy, breathing along your spine.
Relax your jaw, neck, and shoulders, then rise slowly when you’re ready.

Use this ragdoll fold to calm busy moments. Find more short, calming flows in the free BAM Yoga Challenge.

Unwind & Open

Place your right hand on your left knee and your left hand on the back of the chair.
Gently twist your chest and shoulders to the left, then breathe deeply.
Return to the center and switch sides, feeling the length in your spine.

Refresh your spine with seated twists. Continue with guided beginner flows on YouTube.

Open Your Heart Sideways

Lift your left arm overhead and bend your elbow.
Hold your elbow with your right hand for a light tricep stretch.
Option: side bend right. Switch sides. Breathe into your side body.

Want to start a gentle yoga routine? Explore beginner-friendly practices inside the free 7 Day Yoga Challenge.

Hug Yourself Home

Wrap your arms around yourself for a self-hug, with your left elbow under your right.
Breathe into your upper back, then release into a gentle chest opener by holding the chair back and lifting your heart.
Switch sides and repeat.

Soften your upper back, then expand your chest. Keep going with guided posture work in the SarahBethYoga App.

Rest in Quiet Darkness