Seated Neck Stretches
Sit in a comfortable position, perhaps cross-legged. Lengthen your spine upward while relaxing your shoulders down away from your ears. Slowly lower one ear toward your shoulder. Gently tilt your chin upward to stretch the front of your neck. Then tuck your chin down toward that shoulder, stretching the back and side of your neck. Rotate your chin slightly toward the shoulder and return to center. Repeat on the other side, moving slowly and without strain.
Seated Cat–Cow
Remain seated and bring your arms forward with elbows bent. Inhale and open your arms wide into a cactus shape, lifting your chest into a seated Cow Pose. Feel your shoulder blades gently draw together. Exhale, round your back and bring your forearms toward each other in front of you, contracting your abdomen into seated Cat Pose. Continue slowly, moving with your breath.
Seated Side Stretch
Sitting tall, inhale and lengthen your spine. Exhale as you lower your right fingertips to the mat and lift your left arm overhead. Stretch through the side body while keeping your opposite hip grounded. Let your neck relax and avoid tension in your jaw. Return to center and repeat on the other side.
Tabletop
Come onto your hands and knees with shoulders over wrists and hips over knees. Spread your fingers and press evenly into your palms. Keep your spine neutral and gently draw your navel toward your spine.
Balancing Tabletop
Extend one leg straight back, keeping the toes on the mat. Engage your core and lift the leg to hip height. Focus on balance and steady breathing. Activate your glutes slightly as you lift and hold, then lower with control.
Gate Pose
Extend your leg out to the side and rise upright on one knee. Lift the opposite arm overhead into a gentle side bend. Slide your lower hand down your extended leg and feel the stretch through your side body. Breathe calmly and return upright.
Low Lunge
Step your foot forward toward the top of the mat. Bend the front knee and lift your arms alongside your head. Lengthen your spine, draw your lower belly in, and gently open the hips. Stay upright or lean slightly back for a mild backbend. Breathe steadily.
Half Splits
Lower your hands to the mat and begin to straighten the front leg slightly. Keep your spine long as you fold forward. This stretches the hamstrings and back of the leg. Stay for several breaths without forcing the stretch.
Downward-Facing Dog
Step back into Downward Dog, lifting your hips high and lengthening your spine. Press your hands firmly into the mat. Alternate bending one knee and straightening the other, gently stretching the backs of your legs. Take a deep breath.
Standing Forward Bend
Walk your hands toward your feet and fold forward. Bend your knees as needed and let your head hang heavy. You may hold opposite elbows and gently sway side to side, releasing tension in your neck and shoulders.
Windshield Wipers
Sit with knees bent and feet on the mat. Place your hands behind you and lean back slightly. Move your knees slowly side to side, stretching the hips and outer thighs.
Seated Pigeon Pose
Cross one ankle over the opposite knee and gently draw your legs toward you. Sit tall and feel the stretch in your outer hip and glutes. Breathe slowly and remain relaxed.
Also Read – Top 6 Yoga Moves for a Stronger Spine
Grateful for Relief: 5 Gentle Yoga Poses That Calm Neck Pain Naturally
11-Minute Yoga Routine to Increase Core Strength and Flexibility
Seated Twist
Place one foot outside the opposite thigh and sit tall. Hug the knee and gently twist your torso, placing your hand behind you for support. Keep your spine long as you rotate. Breathe calmly and release.
Baby Cobra
Lie on your stomach with palms beside your ribs. Press gently into your feet and hips. Inhale and lift your chest slightly into Baby Cobra. Exhale and lower. Repeat slowly, then hold briefly while keeping elbows bent and close to your body.
Child’s Pose
Press your hands into the mat and shift your hips back toward your heels. Stretch your arms forward and rest your forehead down. Breathe deeply and allow your body to soften.
Closing
Return to a comfortable seated position. Close your eyes and take a few quiet breaths. Rest your hands on your lap or bring them to your heart. You may set a gentle intention for your day — a simple word that reflects how you wish to feel, move, and experience the hours ahead.