Desk Break Neck and Shoulders — 20 Min

A 20-minute beginner yoga session focused on desk break neck and shoulders. Follow the timed pose sequence at a comfortable pace; modifications and breaks are e

Duration

20 min

Difficulty

beginner

Equipment

yoga mat

Muscle groups

back, full-body, shoulders, side-body

Exercises

1. 1. Mountain Pose

   1 sets · 2 min total (both sides where applicable) reps

   Stand tall, relax shoulders, and breathe evenly. Move without pain; breathe normally.

2. 2. Seated Side Bend

   1 sets · 2 min total (both sides where applicable) reps

   Sit tall and reach one arm overhead without rotating; switch sides. Move without pain; breathe normally.

3. 3. Thread the Needle

   1 sets · 2 min total (both sides where applicable) reps

   Slide one arm under torso and rest shoulder gently; switch sides. Move without pain; breathe normally.

4. 4. Puppy Pose

   1 sets · 2 min total (both sides where applicable) reps

   Walk hands forward from tabletop, keep hips over knees, and soften chest. Move without pain; breathe normally.

5. 5. Cat-Cow

   1 sets · 2 min total (both sides where applicable) reps

   On hands and knees, alternate spinal extension and flexion with slow breaths. Move without pain; breathe normally.

6. 6. Child’s Pose

   1 sets · 2 min total (both sides where applicable) reps

   Sit hips toward heels, extend arms, and breathe into the back ribs. Move without pain; breathe normally.

7. 7. Sphinx Pose

   1 sets · 2 min total (both sides where applicable) reps

   Rest forearms on floor, lengthen spine, and keep glutes soft. Move without pain; breathe normally.

8. 8. Supine Twist

   1 sets · 2 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 4 min total (both sides where applicable) reps

   Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.