Our shoulders can carry a great amount of stress. For many of us, the bulk of the day is spent in front of a computer or looking down at our phones. The result is neck and shoulder strain, poor posture, and overall discomfort.

Yoga is a great remedy to this problem. Try our five favorite poses for immediate relief.

Thread the Needle pose

Child’s pose

  • Come to a kneeling position on the floor with your heels under your buttocks and your knees wide.
  • Sit back on your heels, resting your torso on your thighs. Place your forehead as close to the floor as possible.
  • Place your hands flat on the floor. Spread the fingers apart and stretch the arms gently forward.
  • Release any tension in your neck and shoulders.
  • Close your eyes. Relax and breathe smoothly for 10 deep breaths.

Eagle pose

Extended Puppy pose

  • Begin on your hands and knees. Reach your hands, palms down, as far out in front of you as possible.
  • Send your hips back toward your heels, with your thighs vertical. Drop your forehead to the floor. Sink the chest closer to the floor for a deeper stretch. Breathe while keeping a slight curve in the lower back.
  • Hold the pose for 5 breaths.

Reverse Prayer pose

  • Stand in Mountain pose. Place the hands behind the back, palms facing each other in prayer. Keep the hands in the small of the back and feel the stretch throughout the shoulders.
  • If allowed, begin to slide the hands up the spine, keeping the palms together. This allows for a deeper, more challenging stretch. Don’t overextend past your capability to avoid injury.
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