# 15-min Shoulders & Neck

You'll melt away tension in your neck and shoulders with a gentle, breath-led flow — perfect after a long day at your desk.

## Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Shoulder Roll
- 1 × 45s Neck Movement (Three-Plane)

## Standing Poses

- 1 × 45s Shoulder Shrug (Circular)
- 1 × 45s Eagle Pose _(Right)_
- 1 × 45s Eagle Pose _(Left)_
- 1 × 45s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 45s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 45s Triceps Stretch - Overhead _(Right)_
- 1 × 45s Triceps Stretch - Overhead _(Left)_

## Floor Sequence

- 1 × 45s Cow Face Pose _(Right)_
- 1 × 45s Cow Face Pose _(Left)_
- 1 × 60s Sphinx Pose
- 1 × 45s Serratus Wall Slide
- 1 × 45s Child's Pose Lat Stretch _(Right)_
- 1 × 45s Child's Pose Lat Stretch _(Left)_

## Savasana

- 1 × 90s Savasana