Sure, here are 5 beginner-friendly yoga poses that can help stretch the neck and shoulders:
1. Child's Pose (Balasana):
Start on all fours with your hands shoulder-width apart and your knees hip-width apart.
Lower your hips back towards your heels and stretch your arms out in front of you.
Rest your forehead on the ground, and breathe deeply for several breaths.
2. Seated Neck Stretch:
Sit cross-legged on the ground or in a chair.
Place your left hand on the right side of your head and gently pull your head towards your left shoulder.
Hold for a few breaths, then switch sides and repeat.
3. Shoulder Rolls:
Stand with your feet hip-width apart and your arms at your sides.
Slowly roll your shoulders forwards and upwards towards your ears, then backwards and downwards towards your back pockets.
Repeat several times, moving smoothly and gently.
4. Thread the Needle Pose (Parsva Balasana):
Start on all fours with your hands shoulder-width apart and your knees hip-width apart.
Thread your right arm underneath your left arm, and lower your right shoulder and ear to the ground.
Stretch your left arm out in front of you, and breathe deeply for several breaths.
Repeat on the other side, threading your left arm underneath your right arm.
5. Standing Forward Fold (Uttanasana):
Start standing with your feet hip-width apart and your arms at your sides.
Hinge forward at the hips, folding your torso over your legs.
Let your head and neck hang heavy, and breathe deeply for several breaths.
If possible, interlace your hands behind your back and straighten your arms, allowing your shoulders to stretch and release.
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