19-Min Seated Yoga for Neck, Shoulder & Upper Back Relief (Floor Only)

My friends - welcome back! Pop this class on if you need something more relaxed to give your upper body the reset it deserves with this 19-minute, all-seated yoga practice.

We stay entirely on the mat—no standing up and down—making this the perfect session for deep relaxation, desk-workers, or a gentle start to your day.

In this class, we use conscious breath and movement to ease away tension in the neck, shoulders, and upper back. We’ll move through intentional side stretches, neck rolls, and Eagle arms to create space in the spine, finishing with a restful Child’s Pose.

Class Details:
Style: Gentle Seated Yoga / Floor-Based Flow
Difficulty: Beginner-Friendly / All Levels

Prop Suggestion: A blanket (to sit on for extra hip support and comfort!)

What We’ll Cover:
-Centering with conscious breathing
-Neck rolls to release tension
-Arms extended & side stretches for side-body opening
-Eagle arms for deep upper back and shoulder release
-Child’s pose for a grounded finish.

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Leave a comment: Where did you feel the most release today?

Your teacher,
Ralph ‪@theethirdyogi‬