Yoga · 5 breaths each side
Seated twist
A gentle spinal twist that releases the lower back and refreshes the body - easy to do in a chair.
Read more All yoga
Seated & desk
Neck and shoulder release
Slow neck tilts, shoulder rolls, and stretches to release the tension that builds from screens and stress.
- Sanskrit name
- Greeva Sanchalana & Skandha Chakra
- Level
- Beginner
- Hold / duration
- 2-3 minutes
- Best for
- Neck and shoulder tension, headaches
How to do it - step by step
- 1
Sit tall with relaxed shoulders and a soft gaze.
- 2
Drop your right ear toward your right shoulder and hold for 5 breaths; repeat on the left.
- 3
Gently turn the head to look over each shoulder, breathing slowly.
- 4
Roll the shoulders up, back, and down five times, then reverse.
- 5
Interlace the fingers behind your back and open the chest for 5 breaths.
- 6
Shake out the arms and enjoy the loose feeling.
Benefits
- Releases tight neck and shoulder muscles.
- Reduces tension headaches and eye strain.
- Improves posture and mobility.
- Gives a quick mental reset.
Precautions - who should be careful
- Move slowly and never force the head or neck.
- Avoid full neck circles if you have neck problems, and use side tilts instead.
- Stop with any sharp pain, numbness, or tingling.
Easier and deeper versions
- Easier: use smaller tilts and rolls.
- Deeper: place a hand lightly on the head for a gentle extra stretch.
Do it at your desk
- Everything here can be done in your chair in two minutes.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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