This short, 20 minute yoga practice soothes a tired neck by strengthening postural muscles and stretching commonly tight muscles. Sitting with your back against a rolled mat and laying on the ground allows your neck to feel supported and gives you feedback about your posture without guessing where you are in space. The class is inspired by Forrest Yoga, and you will need wall space, a mat, blanket to pad your neck and a cushion to sit on.
This neck mobility yoga practice is perfect for beginners and seasoned yogis alike, and has a variety of exercises to stretch, decompress and strengthen your neck, shoulders and back.
Neck stretch, with one leg straight, focuses attention on your posture and core endurance, and prevents overstretching delicate neck muscles. By approaching the stretch slowly, you’ll find your edge of stretch, and relax your neck to regulate your nervous system.
Cat cow improves mobility in upper back while stretching neck and shoulders.
Bird wings strengthens your rotator cuff muscles which hold your shoulders in proper position so your neck relaxes. The mat connects your head, upper back and hips to align your spine, and butterfly pose stretches your legs & hips.
Neck release with your hand beneath your hip is a deeper neck stretch and focuses your attention on one spot in your neck and shoulders. By lifting your head to center you remind your body that you are safe and supported.
Shoulder circles gentle movement release sticky muscles in neck, shoulders and spine which are pulling your head out of alignment. These are great to practice any time to improve your neck and shoulder mobility.
Savasana with a rolled blanket beneath your spine lightly decompresses the back of your neck while also supporting the position of your head. Mother Earth’s support beneath you relaxes your shoulders and neck as well so you can rest in ease.
Breath by breath cues are helpful to relax the thinking mind, and correct posture. If the breath cues do not feel comfortable, please breathe naturally, at your own pace, and instead listen to the postural cues. .
Join me on the mat and remember to breathe deeply!
Music by Tigers On The Roof
As always, please consult with your physician or healthcare provider to determine if this yoga practice and exercise is appropriate for your health abilities and limitations. By voluntarily practicing you are assuming all risk associated with exercise.
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