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Easy Pose with Neck Stretch
A gentle seated yoga pose that stretches the neck, upper back, and hips to release tension and improve flexibility, commonly used in warm-ups or cool-downs for relaxation and mobility.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders, Hip Flexors, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
8/10Upper Traps
Lower Back
7/10Erector Spinae
Shoulders
5/10Hip Flexors
4/10Iliopsoas
Glutes
3/10Glute Max
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
10-30 seconds
How to Perform
Sit cross-legged on the floor with hips elevated on a blanket if needed, spine tall and aligned.
- Extend legs forward, cross shins with feet under opposite knees.
- Lengthen spine upward, relax shoulders away from ears, hands on knees.
- Exhale and drop chin toward chest, hold for 3 breaths.
- Inhale to center, exhale and tilt right ear toward right shoulder, hold 3-5 breaths.
- Inhale to center, repeat on left side.
- Return to neutral, switch leg cross if desired.
Coaching Tips
Form Cues
- Spine tall
- Shoulders relaxed
- Move with breath
- No forcing
- Eyes forward
Breathing
Exhale as you move into each stretch, inhale to return to center; breathe deeply and steadily.
Tempo
4-2-4
Range of Motion
Chin lowers until mild stretch in back of neck; ear tilts toward shoulder without lifting opposite shoulder, stopping at comfortable tension.
Safety
Safety Notes
- Avoid if acute neck injury or dizziness
- Stop at sharp pain or numbness
- Use props for hip discomfort
- Consult doctor for cervical issues
Spotting
No spotting needed; self-guided with awareness of body signals.
Common Mistakes
- Slouching spine
- Jerky movements
- Pulling with hands
- Lifting opposite shoulder
- Holding breath
When to Avoid
- Neck injury
- Cervical disc issues
- Severe hip or knee pain
- Dizziness or nausea
Flexibility Needed
- Basic hip external rotation
- Ankle flexibility for cross-legged sit
Also known as
Sukhasana Neck Stretch, Easy Pose Neck Side Stretch
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