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I do yoga for 20 minutes a day and it relieves my neck, shoulder, and back pain

Joey HaddenJan 13, 2024, 12:33 IST

Insider's reporter started doing yoga with a deck of cards after experiencing neck, shoulder, and back pain.Joey Hadden/Insider

When I started feeling sharp pains and aches in my neck, back, and shoulders, I turned to yoga.
For 20 minutes a day, I use The Yoga Deck, which is full of cards that illustrate different poses.

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When my partner moved in with me a year and a half ago, I noticed a new deck of cards on the shelf — The Yoga Deck.

Yoga cards on the author's living room shelf.Joey Hadden/Insider

The deck is full of cards that show and explain how to do yoga poses.

The author prepares to do yoga.Joey Hadden/Insider

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I spend about 20 minutes a day cycling through the deck's cards that target back, shoulder, and neck pain — and it relieves all three areas.

Some of the author's favorite poses.Joey Hadden/Insider

One of the moves I do is called the tree pose. It elongates my spine while improving my posture.

The author demonstrates a tree pose.Joey Hadden/Insider

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In the same standing position, I do the half moon pose, which stretches the muscles on the sides of my torso while aligning my spine.

The author demonstrates the half moon.Joey Hadden/Insider

On the ground, the bridge pose relieves tension in my neck and makes my shoulders and back more flexible.

The author does the bridge pose.Joey Hadden/Insider

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Cat-cow is another on-the-ground pose that stretches muscles in my back, neck, and arms.

The author demonstrates the cat-cow stretch.Joey Hadden/Insider

These poses and several others in the deck continue to relieve my pain — as long as I keep it up.

The author prepares to do a few poses.Joey Hadden/Insider

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