3 Surprising Yoga Neck Stretches for Beginners

Feeling tension in your neck and shoulders? Try these three yoga stretches for relief.

Whether you've been sitting at a desk all day or dealing with stress, these simple stretches can help. No experience necessary!

1. Seated Forward Fold

This stretch is a great way to release tension in the back of the neck. Sit up tall with your legs extended in front of you. As you inhale, lengthen your spine. On an exhale, fold forward from your hips, letting your arms dangle toward the ground. If you can't reach the ground, place your hands on your shins or use a yoga strap around your feet. Let your head hang heavy, and breathe into any tightness in the back of your neck. To come out of the pose, inhale and lift your torso back to upright.

2. Cat-Cow Pose

This simple Pose is often used as a warm-up for deeper backbends but can also be very therapeutic for neck pain. Start on all fours with your wrists beneath your shoulders and knees beneath your hips. As you inhale, drop your belly toward the ground and lift your head and tailbone upward to the sky, creating an arch in your back. On an exhale, reverse the pose by rounding your spine up toward the ceiling and dropping your head down between your arms (like a scaredy cat). Repeat this flow 10 times, moving slowly and with control.

3. Child's Pose

This is a restorative pose that can be done at any time throughout your practice—and even when you're not doing yoga! From all fours, sit back on your heels and widen your knees so there's room for your torso to fit comfortably between them. As you exhale, lay your torso down between your thighs and extend your arms out in front of you with palms flat on the ground. Allow yourself to sink into the stretch, breathing into any tightness in the neck and shoulders. To release, press into both hands to sit back up on your heels coming onto all fours.

Remember to breathe deeply into each of these stretches—it'll help! Hold each pose for 10-20 deep breaths before moving on to the next one.

And as always if you have any pain or discomfort while doing these stretches stop and consult with a doctor before continuing.