Neck and shoulder pain is a common problem. And it’s not hard to see why. Sitting at a desk all day, poor posture, and using a smart phone, keep us perpetually slouched over. This can lead to discomfort and really affect the quality of life. So, to give you some much-needed relief, try these three yoga poses for neck and shoulder pain.

When doing each of these three yoga postures, remember to move mindfully and with your breath. These poses should offer gentle relief, instead of pushing you into feeling even more discomfort. So, take your time, breath deep and start to feel good again.

Anahatasana or Extended Puppy Pose

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In this pose, keep your knees directly below the hips, and reach your hands forward at a shoulder width. This allows your heart to melt to the ground, giving you a nice stretch in the upper back and between the shoulders.

Paschimottanasana or Seated Forward Bend

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This simple pose provides a nice stretch to the upper back and neck muscles. Sit with legs forward, zip up the abdomen muscles and reach your arms forward. With your back straight, reach your hands to your calves, ankles or even toes – whatever’s accessible to you. Remember to breath!

Tadasana, or Mountain Pose while drawing circles with your nose

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With feet hip-width apart and firmly planted to the ground, align pelvis to heart, and heart to head. Then, leading with your nose, draw a straight line to your right, looking over your shoulder. And then, repeat this on the left side. Another variation is to draw a circle with your nose, providing a nice slow stretch to the different muscles in your neck. Remember to move slowly, breathing deeply and relishing in these simple movements.

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