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Release Tech Neck & Stiff Shoulders with This Gentle 15-Minute Yoga Flow

If your neck feels tight, stiff, or like it’s permanently leaning forward from screen time, this yoga mobility flow is for you. Designed for people over 40, beginners, and anyone who spends hours at a desk, this session will help restore posture, relieve pain, and bring ease back into your neck and shoulders.

You’ll gently mobilize the cervical spine, strengthen deep neck muscles, and open the upper back — all without needing any props or equipment. Perfect as a daily routine or post-work practice.

This flow includes:

Half circles & neck side stretches (01:20): Improve blood flow and relax tension in the base of the skull.
Eagle arms (04:00): Opens shoulder joints and improves upper spine posture.
Cat/Cow with neck rotations (05:10): Gently mobilizes both the spine and neck, reconnecting breath and movement.
Thread the needle + Happy Puppy (06:30–08:15): Release tension in the upper back and shoulders, allowing the neck to decompress.
Isometric neck muscle work (10:00): Builds long-term strength and improves neck alignment.

You’ll finish with easy seated twists and a mindful relaxation to integrate the benefits.

⏱️ Timestamps
00:00 Intro
00:20 Breath Awareness
01:20 Half Circles Head Rotation
02:00 Neck Side Stretches
04:00 Eagle Arms
05:10 Cat/Cow and Neck Rotations
06:30 Thread the Needle
08:15 Happy Puppy
10:00 Neck Muscles Isometric Movements
11:00 Neck Side Stretches
11:50 Easy Twists
13:10 Final Relaxation and Observation

✔️ No props needed
✔️ Beginner friendly
✔️ Safe and effective for 40+, office workers, and anyone experiencing tech neck

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