10 minute Yoga Stretch for Neck, Shoulder & Upper Back Pain
Starting your day with a peaceful and grounding yoga routine can set a positive tone for the hours ahead. Whether you're a complete beginner or looking to add some gentle stretching to your morning routine, this 10 minute yoga session from SarahBethYoga is perfect for you. Yoga is not just about physical flexibility—it’s about mental clarity, emotional balance, and feeling your best in every way.
In this routine, you’ll find light stretches, movements to release tension, and calming postures designed to ease you into your day with grace and awareness. The beauty of this practice is its accessibility. You don’t need any fancy equipment or years of yoga experience to benefit. Just find a quiet space, roll out your mat, and give yourself the gift of a few minutes of calm and rejuvenation.
Let’s start by grounding ourselves with an empowering affirmation: “I AM HEALTHY”
1. Seated Grounding
Start seated with your legs crossed. Bring your hands together in front of your chest.
Steps:
- Close your eyes.
- Take a deep breath in.
- Exhale slowly.
Feel your body becoming still and connected to the ground. Repeat this a few times.
AFFIRMATION: “I AM HEALTHY”
Interested in continuing your practice at home? Check out SarahBethYoga online videos for more guided sessions designed to empower your health and wellness.
2. Neck Movements
Release tension in your neck and shoulders with gentle neck rolls.
Steps:
- Drop your chin to your chest.
- Slowly roll your head to one side.
- Roll it back through the center and to the other side.
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Repeat 3-4 times.
Stay mindful. Notice where you feel tight and move slowly.
If you want more beginner-friendly guidance, explore SarahBethYoga’s membership for a variety of neck and back relief poses.
3. Spinal Movements
Gentle twists and stretches warm up your spine.
Steps:
- Inhale and reach your arms up.
- Exhale and twist gently to one side.
- Hold and breathe.
- Come back to center and repeat on the other side.
Imagine waking up each part of your spine like flipping on light switches!
For more yoga for stress relief videos , visit SarahBethYoga’s library of gentle flows.
5. Cat/Cow Pose
Move to all fours for Cat and Cow poses to stretch your spine.
Steps:
- Start on your hands and knees (tabletop position).
- Inhale: Drop your belly, lift your head and tailbone (Cow).
- Exhale: Round your spine, tuck your chin (Cat).
- Repeat for 5 rounds.
Flow with your breath. Each movement should feel smooth and natural.
For online yoga classes focused on flexibility and back health, check out SarahBethYoga membership.
6. Thread the Needle
This gentle twist opens your shoulders and upper back.
Steps:
- From the tabletop pose, reach your right arm under your left.
- Rest your right shoulder and cheek on the mat.
- Breathe for 3–5 breaths.
- Switch sides.
Feeling a nice stretch? Smile—you’re giving your body the love it needs.
Looking for more beginner yoga videos online ? SarahBethYoga has gentle, beginner-friendly options just for you.
7. Puppy Dog Pose
A heart-opening stretch that feels amazing.
Steps:
- From all fours, walk your hands forward.
- Lower your chest and forehead toward the ground.
- Keep your hips high.
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Hold and breathe deeply.
Relax your heart toward the ground. Let go of anything that feels heavy today.
Want more heart-opening and gentle stretches? Sign up for SarahBethYoga’s online yoga subscription .
8. Facedown Corpse Pose + Chest Stretches
Rest face-down with gentle chest-opening stretches.
Steps:
- Lie on your belly.
- Reach one arm out to the side and roll slightly onto that shoulder.
- Hold for a few breaths.
- Switch sides.
- Finish by lying flat, hands by your sides, and breathing.
This is your moment to pause. Feel your chest and heart opening up.
For more online yoga for back pain , join SarahBethYoga and explore our full collection of restorative poses.
9. Child’s Pose
Finish with a calming Child’s Pose to bring it all together.
Steps:
- Sit back on your heels.
- Bring your forehead to the mat.
- Arms can stretch forward or rest beside you.
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Take 5 deep breaths.
You did it! Enjoy this rest. Feel grounded, calm, and ready for the day.
Want to practice yoga every day? Join SarahBethYoga’s daily yoga videos online and make this peaceful moment a part of your routine.
Namaste.
Ready to Feel Grounded and Energized?
If you’re enjoying this gentle breakdown of SarahBethYoga’s morning yoga flow, imagine how much better it feels when you follow along in real time. With Sarah Beth’s calming voice, clear instructions, and peaceful presence, practicing becomes effortless and deeply relaxing.
Experience the full effect of this 10 minute morning yoga video by watching it on YouTube. Whether you’re a total beginner or returning to the mat after a break, this flow will help you feel centered, stretched, and ready to take on the day.
Click here to watch now:
10 min Yoga Stretch for Neck, Shoulder & Upper Back Pain
Final Thoughts
This gentle routine is perfect if you're looking for beginner yoga videos online or a way to feel calm and centered before your day begins. Practicing yoga videos for home practice helps build flexibility and reduce stress—all from the comfort of your space.
To keep your momentum going, explore the SarahBethYoga membership for access to daily yoga videos online. It's one of the best online yoga subscriptions for anyone wanting a flexible, at-home yoga membership built around real life.
Enjoyed this session? Check out this gentle yoga video next to start yoga at home videos journey with SarahBethYoga. Perfect for beginners and daily practice!
