This pose gently stretches the muscles along your spine, releasing tension and relieving pain in your neck and shoulders.

Open your hands, stretch the fingers ... And if you can, extend the chest and the neck back. This pose strengthens the wrists and the ankles. It also expands the chest and helps build shoulder ...

but don't allow your neck to hang down. Hold the pose for a few seconds and slowly bring yourself upright. 9. Marjariasana-Bitilasana (Cat-cow pose) Set your hands and knees on the mat in a ...

In table pose, spread the palms ... not for people who have cervical spine issues or any disk issues in the neck. Your hands take the low back. You press the upper arm bones into the mat, and ...

Share on Pinterest To deepen the stretch, place your hands closer together ... This restorative pose helps relieve tension in your back, shoulders, and neck. For support, place a cushion under ...