Yoga Therapy Neck & Wrists

Updated: Jan 20


By: Lilac Lotus Yoga

Disclosure: Participate at your own risk, Lilac Lotus Yoga and all affiliates are not responsible for any personal injury. The information and suggestions in this article are not intended to be taken as medical advice. Always treat your body with kindness and consult your physician before beginning any new exercise routine.


Suffer From Neck Pain?




Purpose: to help remove inflammation and chronic pain in the neck, shoulders and wrists. To help relieve pain from chronic tech use and desk work

Remember: when doing these poses you should never feel pain, although you may feel some discomfort, mild discomfort is needed for growth

Frequency: 3-4 times a week for 15 minutes

Modifications: chairs are used in this sequence, any chair that does not have arms or wheels will work, if not available, you may sit on the edge of a couch





Chair Mountain Pose

Chair Mountain Pose: Rest 10 Deep Breaths

Benefit: After a long day of being active, or a long night of being inactive, it can be beneficial and relaxing to just sit and breathe before starting the rest of your day.


1. Sit tall in your chair, with your feet touching the ground

2. Rest your hands comfortably in your lap

3. Take 10 slow deep breaths, focusing on how your body feels before Yoga





Neck Stretch Forward
Neck Stretch Right Side

Seated Neck Stretches: 5 Deep Breaths (forward, left & right)

Benefits: These poses stretch the neck and increase circulation to the brain, encouraging creative thinking and increasing energy levels. Stretch the neck before and after a long day of working on a computer or staring at your smartphone.


1. Sit in your chair with your back straight, and your feet touching the ground if possible

2. Starting with the forward stretch (picture 1) bring both hands behind your head & interlace your fingers

3. Gently put pressure on your head as you bring your chin down to your chest

4. Hold for 5 deep breaths

5. Gently roll your ear over to your right shoulder

6. Pull your left shoulder down, option to bring your right hand over your head to intensify the stretch

7. Hold 5 deep breaths

8. Repeat on the left side





Goddess Shoulder Stretch
Goddess Shoulder Stretch

Goddess Shoulder Stretch (seated) : 3 Deep Breaths each side

Benefit: This stretch rotates the shoulder, twists the neck in a healthy way, and opens up the upper back. Pushing the knee away from the body also stretches the inner thighs.


1. Sit in your chair with your back straight and your feet touching the floor if possible

2. Widen your stance until you are straddling the front of your chair

3. Turn your toes “out” to the right and the left like pictured

4. Place both hands on the knees, then drop your right shoulder in towards the middle of your stance

5. Turn your head and look over your left shoulder

6. Hold for 3 breaths

7. Return to center, then slowly switch sides






Standing Knee Balance

Standing Knee Balance : 5 Lifts each side

Benefit: Standing knee stretch purges the knee joint of excess fluid and inflammation by the repeated squeezing motion. It is also a great pose to start working on your balance. You can do this pose with the support of a wall, by standing next to one and placing your free hand on it to stabilize.


1.From a standing position (or at a wall) bring your right knee in towards your chest

2. Try to grab your knee with your right hand (or grab the inside of your knee crease)

3. Squeeze your knee towards your chest, then release your foot to the ground 4. Repeat 4 more times

5. Switch sides and repeat on the left


TIP** If you are having trouble balancing, try looking down at the ground and staring at one non-moving spot. In Yoga we call this your “focus point”







Table Wrist Stretch
Table Wrist Stretch Variation

Table Wrist Stretch: 5 Deep Breaths

Benefits: Our hands do so much work for us everyday! They type, drive, and assist us in everything we do. Stretching the wrists and fingers for a few minutes everyday will lower inflammation, help reduce chronic pain from tendonitis, arthritis and Carpal Tunnel Syndrome


1. From a Table Top position turn your hands around until your fingers are pointing towards your knees

2. Don’t worry if your palms don’t touch the mat

3. Option to lean back and lift your palms even more, to stretch your fingers



TIP* Place a blanket or towel underneath your knees for added support






Table Reverse Wrist Stretch

Table Reverse Wrist Stretch: 5 Deep Breaths

Benefit: Our hands do so much work for us everyday! They type, drive, and assist us in everything we do. Stretching the wrists and fingers for a few minutes everyday will lower inflammation, help reduce chronic pain from tendonitis, arthritis and Carpal Tunnel Syndrome


1. From a Table Top position turn your hands upside down, so your fingers point towards your knees and the back of your hands are on the mat

2. Don’t worry if the backs of your hands don’t touch the mat

3. Option to lean back and push the backs of your hands down to intensify the stretch








Push Wrist Stretch Variation
Push Wrist Stretch Variation

Push Wrist Stretches: 3 Deep Breaths each side

Benefit: Another version of the table wrist stretches, but with more control. In these seated versions you are able to decide how much pressure you want to apply to the wrists and fingers.


1. Sitting on your mat, or in your chair bring your palms together

2. Press one palm into the other, stretching your hand back (picture 1)

3. Repeat on the other side

4. Press the palm of one hand into the back of the other hand

5. Repeat on the other side

6. Release your hands and take 5 deep breaths before returning to your day




Namaste