Published July 21, 2026 05:55AM
Being locked into your computer for hours a day, multiple days a week brings about stiffness in your neck, shoulders, back, and hips—but it also stifles your energy. This practice helps alleviate mental fatigue from staring at your screen, releases physical tension from sitting and rounding over devices (think tech neck), and reinvigorates energy sapped by being sedentary.
Expect to stretch your stiff muscles, but also to strengthen them. After all, building strength ensures that even when you are bound to your desk, healthier posture is a little easier to access.
11-Minute Yoga Practice for Tech Neck
You don’t need any props for this practice—just a commitment to bringing your entire self—body and mind—to the mat. Who knows? Maybe you’ll return to your day with even more productive energy.
Mountain Pose
Begin standing in Mountain Pose. Take a moment to look around your space and not at these photos on your screen, giving your eyes a much-needed break. Then close your eyes.
Take 5 full breaths here.
Neck Circles
Enjoy some slow, intentional neck circles. First draw your chin down toward your chest. Slowly circle your neck, starting in whatever direction feels the most natural to you and switching sides when you’re ready.
Aim for 5 circles on each side.
Standing Side Stretch
Bring your hands together at heart center. Interlace your fingers and press your palms away from your body as you reach your arms overhead. Lean to your right for a side body stretch.
Stay here for 3 cycles of breath.
When you’re ready, come back through center and bend toward the opposite side.
Standing Forward Bend Variation
Take your hands behind you to your lower back and interlace your fingers. If this isn’t accessible, bend your elbows. Inhale to lift your heart high, exhale as you gently fold forward into a Standing Forward Bend Variation.
Stay here for 4 cycles of breath.
Halfway Lift
Release your hands to your shins and inhale to a Halfway Lift. Exhale, fold.
Revolved Standing Forward Bend
Place your left fingertips on your mat about 6 inches ahead of you, centered between your feet. Take your right hand toward the sky and bend into your left knee for a Revolved Standing Forward Bend.
Take 2 breaths here.
When you’re ready, switch sides.
Halfway Lift
Exhale to bring both hands to your mat. Inhale, Halfway Lift. Exhale, fold.
Mountain Pose
Inhale to reach your arms all the way up and overhead, and exhale to bring your hands together at heart center.
Chair Pose
Imagine you have a (desk) chair behind you and shift your sit bones back in Chair Pose. Reach your arms forward and up, allowing your biceps to frame your ears. Keep your neck long.
Stay here for 6 cycles of breath.
Stork Pose
Stand up straight and bring your hands to your hips. Shift your weight into your right leg and ground into your right foot as your lift your left knee in front of you to hip height.
If this feels good, reach your arms up toward the sky. And for an extra stretch, extend your left leg forward as if you’re trying to plant it onto the wall in front of you.
Find balance in your chosen posture for 6 cycles of breath before switching sides.
Closing Pose
Come back to Mountain and close your eyes. Find some stillness here and stay for as many minutes as you’d like.
When you’re ready, draw your hands together at heart center to close your practice—and maybe pray that your tech neck becomes less of a pain.
