If strength training is part of your workout routine or you have poor posture, then you may experience shoulder strain, neck soreness or overworked back muscles. Yoga can provide some relief, reducing tightness, increase your flexibility and range of motion.
Try these yoga poses to stretch and relax the neck and shoulders.

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.

Seated Forward Bend

  • Sit tall with your feet hip-width apart.
  • Take a deep breath in, then exhale as you bend forward from the hips.
  • Reach for your knees, shins, or toes.
  • Aim to press your chest against your thighs. Relax the muscles in your head and neck.
  • Hold the pose for 3 deep breaths.

Standing Forward Bend

  • Stand tall with your feet hip-width apart.
  • Take a deep breath in, then exhale as you bend forward from the hips.
  • Reach for your knees, shins, toes or floor.
  • Aim to press your chest against your thighs.
  • Shake your head “yes” and “no” to relax the muscles in your head and neck.
  • Hold the pose for 10 deep breaths.


Cat/Cow pose

  • Kneel on your hands and knees, looking straight ahead. 
  • Place your knees hip width apart with your hands below your shoulders. Keep the elbows slightly bent. 
  • Inhale while arching your back up like a cat. Your head should be facing down, chin to chest. 
  • Exhale while sloping your back in reverse. Your head should look upwards. Turn the head from left to right looking over the shoulders, getting a deep stretch in the neck. 
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