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10-Min Morning Stretch

Neck · Shoulders · Lower Back — Wake Up Gently

⏱ 10 min 🧘 No props needed 🌙 Mattress to mat

0:00 Neck 2:30 Shoulders 5:30 Lower Back 8:30 Cool-down

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1. Neck Release

⏱ 2:30 · 3 poses

Slow and gentle — your neck just woke up

1

🙆 Neck Rolls

Drop chin to chest. Slowly roll right ear toward right shoulder — pause 3 breaths. Roll through center to left side — pause 3 breaths. 3 rounds total.
🌬 Inhale center · Exhale roll
2

👂 Ear-to-Shoulder Stretch

Sit tall, guide right ear toward right shoulder with gentle hand. Opposite arm reaches down. Hold 4 slow breaths. Switch sides.
💡 Keep shoulders relaxed — don't let them hike up
3

🔄 Chin Tucks

From sitting tall, gently draw chin straight back (like making a double chin). Hold 3 breaths, release. 5 reps.
🎯 Keeps the back of the neck long — great for desk workers

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2. Shoulder Openers

⏱ 3:00 · 4 poses

Melt the overnight stiffness

1

📤 Shoulder Rolls

Inhale shoulders to ears, exhale roll them back and down. 5x forward, 5x backward. Feel the upper back wake up.
🧊 Imagine shrugging off a heavy winter coat
2

🦅 Eagle Arms (Garudasana Arms)

Bring arms forward, cross right under left. Bend elbows, try to press palms or grab opposite shoulders. Lift elbows slightly. 5 breaths. Switch.
💡 Can't touch palms? Just grab opposite shoulders — still works
3

🧵 Thread the Needle

Tabletop position. Slide right arm under left arm, palm up, right shoulder + cheek resting on mat. Hold 5 slow breaths. Switch sides.
🧸 "Bear hug for your own shoulder!"
4

🤝 Interlaced Forward Fold

Interlace hands behind back. Hinge forward at hips, let hands drift toward the floor. Let gravity do the work. 5 breaths.
🌬 Inhale lengthen · Exhale fold deeper

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3. Lower Back Release

⏱ 3:00 · 4 poses

Spinal wake-up — move slowly with your breath

1

🐱🐄 Cat-Cow Flow

Tabletop. Inhale — drop belly, lift chest + tailbone (Cow). Exhale — round spine, tuck chin + tailbone (Cat). 10 slow rounds.
🌬 Move with your breath — let the spine find its rhythm
2

🧒 Child's Pose (Balasana)

Knees wide, big toes together. Sit hips back, extend arms forward. Forehead rests on mat. 6 deep breaths.
💡 Place a pillow under forehead if neck feels compressed
3

🦴 Happy Baby (Ananda Balasana)

Lie on back, grab outer edges of feet. Knees wide toward armpits. Gently rock side to side. 6 breaths.
🎯 Massages the lower back — feels amazing in the AM
4

🙏 Knees-to-Chest

Hug both knees into chest. Rock gently side to side, small circles. 5 slow breaths.
🧊 Final release — let the lower back melt

☀️

4. Cool-down & Re-set

⏱ 1:30 · 2 poses

Seal the practice and ease into your day

1

🌊 Seated Side Bend

Sit cross-legged. Inhale right arm up, exhale lean left. Keep hips grounded. 3 breaths each side.
🌬 Imagine a string pulling you tall from the crown of your head
2

🖐 Seated Twist

Sit cross-legged. Right hand on left knee, left hand behind. Inhale lengthen spine, exhale twist left. 3 breaths each side.
☕ Final wake-up — like coffee for your spine

💡 Tips for the Best Morning Stretch

🛌 Do this right after waking — before coffee, while your body is still warm from sleep
🌬 Match each movement to your breath — never rush a stretch
🚫 No sharp pain — if you feel pinching, back off 20%
🧦 Do it on a mat or carpet — socks on a hard floor = slip city
🕰 Set a 10-min timer and relax into each pose — don't race through

🎬 Follow-Along Videos

Click to play — no ads, no leaving this page.

🧘‍♀️ Neck & Upper Back — Yoga with Kassandra (8 min)

Yoga for neck, shoulders and upper back

🧘‍♂️ Lower Back Stretches — Yoga with Kassandra (10 min)

Morning yoga for lower back

🌅 Full Body Morning Stretch — Yoga With Adriene (12 min)

10 minute full body stretch