Neck and shoulder tension are common problems, often resulting from poor posture, stress, or extended periods of sitting. This yoga sequence is designed to release tension, promote relaxation, and improve mobility in these areas.

The Sequence:

1. Neck Rolls (5-10 repetitions): Sit comfortably, inhaling as you lift your shoulders to your ears. Exhale, rolling your shoulders back and down. Drop your right ear to your right shoulder, holding for a breath. Slowly roll your head forward and to the left side, holding for another breath. Continue circling your head gently, synchronizing the movement with your breath.
2. Shoulder Shrugs (5-10 repetitions): Sit or stand, inhaling as you lift your shoulders to your ears. Exhale, dropping your shoulders back and down. Repeat, focusing on releasing tension with each exhalation.
3. Eagle Arms (3-5 breaths per side): Extend your arms in front of you, crossing your right arm under your left. Bend your elbows, bringing your palms together. Feel a stretch in your shoulders and upper back. Repeat on the other side.
4. Thread the Needle Pose (3-5 breaths per side): Come to your hands and knees. Slide your right arm underneath your left, resting your right shoulder and temple on the mat. Feel a stretch in your right shoulder and neck. Repeat on the other side.
5. Cow Face Pose (3-5 breaths per side): Sit, bending your right knee and placing your right foot beside your left hip. Cross your left leg over your right, stacking your knees. Reach your right arm up and bend your elbow, bringing your right hand between your shoulder blades. Reach your left arm behind your back, aiming to clasp your hands. Feel a stretch in your shoulders, arms, and hips. Repeat on the other side.
6. Seated Forward Bend (5-10 breaths): Sit with your legs extended, inhaling as you lift your arms overhead. Exhale, folding forward from your hips, reaching for your toes. Keep your neck relaxed, feeling a stretch in your shoulders, hamstrings, and lower back.

Repetition and Duration:
Practice this sequence regularly, 3-4 times a week, holding each pose for the recommended number of breaths. As you become more comfortable, increase the duration of each pose, allowing yourself to relax more deeply.

Conclusion:
By incorporating this targeted yoga sequence into your routine, you can experience relief from neck and shoulder tension and improve overall well-being. Remember to listen to your body, move mindfully, and breathe deeply. With regular practice, you’ll notice increased mobility and a greater sense of ease in your neck and shoulders.