Precise, alignment-focused Hatha yoga — no screen required.
Alignment by Ear brings clear, detailed cueing to your ears: where to place your feet, how your shoulders should feel, what a neutral neck actually means in your body.
You don't need to watch the screen―just close your eyes and listen to the show. If you are a busy parent and a professional and don't have the time to go to a studio, then this is for you.
Listen on your commute, on a break, or before bed.
Chair Yoga: The Ultimate Office Neck & Shoulder Relief
Stiff neck and tight shoulders from sitting at a desk all day? Reset your body with this gentle, beginner-friendly chair yoga sequence.
Designed specifically for sedentary office workers, this episode guides you through three restorative inversions—Supported Shoulder Stand, Half Plow Pose, and Ear Pressure Pose—using an office chair to make deep release accessible without props.
Press play, take a mindful break, and melt away workday tension through breath and gentle movement.
Watch the video clip of this sequence here (https://substack.com/@neutralyogadaphne)!
Looking for regular yoga sequences? Subscribe to my newsletter, Neutral Yoga Daphne.
21 Oct 2026
Warrior 3 Made Easy: Learn It with Blocks and a Chair
Master Warrior 3 (Virabhadrasana III) with accessible prop variations designed to build stability, strength, and confidence. This guided flow includes breathwork, gentle loving-kindness intentions, and step-by-step alignment cues.
What’s inside:
Part 1: Blocks Variation – Lower support to build strength in the standing leg and core (substitute: 2 thick books).
Part 2: Chair Variation – Higher support to ease balance and focus on chest opening.
Suitable for all levels. Grab your blocks or a sturdy chair, and let's begin.
Looking for clip? Then watch a short clip about how to practice Warrior 3 in my Newsletter.
13 Oct 2026
Chair Yoga: 3 Standing Poses for Your Spine
Tune into Alignment By Ear for a 10-min chair yoga flow to relieve spine stiffness! Together, we’ll explore three foundational standing poses: Intense Side Stretch (Parsvottasana), Extended Side Angle (Parsvakonasana), and Half Standing Forward Bend (Ardha Uttanasana).
Listen to the podcast & check out the newsletter for the full guide. You can also find a clip about the poses in my newsletter (https://neutralyogadaphne1.substack.com/p/your-spine-isnt-old-its-squished?r=6jue9k&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true). Subscribe now and learn more about yoga and meditation!
25 Aug 2026
Heavy Shoulders, Weary Mind: The Chair-Supported Warrior Flow
A guided, audio-only yoga session designed to relieve neck and shoulder tension by mastering weight distribution with everyday props.
Newsletter: Supported Warriors (https://neutralyogadaphne1.substack.com/p/supported-warriors-relieving-the?r=6jue9k&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true)
Props Needed
A stable dining chair (no wheels)
A yoga belt, long scarf, or standard clothing belt
Optional: Yoga blocks or thick books if your feet don't reach the floor
Sequence Breakdown
Upward Salute (Urdhva Hastasana): Grounds your stance, opens tight shoulder muscles, and prevents lower back strain by keeping your ribs tucked.
Chair-Supported Warrior 1 (Virabhadrasana I): Uses the chair seat under your front thigh to achieve equal 50/50 weight distribution between both legs while lengthening the spine.
Chair & Belt Warrior 2 (Virabhadrasana II): Combines chair support with a belt behind the shoulders to keep your arms parallel, open your chest, and stretch neck muscles safely.
7 Aug 2026
Shoulder & Neck Relief (A Seated Sequence for Desk-Worn Bodies)
Related Newsletter: Heavy Shoulders, Weary Mind (https://neutralyogadaphne1.substack.com/p/heavy-shoulders-weary-mind?r=6jue9k&utm_campaign=post-expanded-share&utm_medium=web)
Spent all day hunched over a screen? This audio-guided, 6-pose seated sequence targets built-up tension in the shoulders and neck, opens the chest, and realigns the spine—no screen-watching needed. Just tune into your breath and follow the verbal cues.
Props Needed:
1 yoga block
Yoga mat or folded blanket
Sequence Breakdown:
Parvatasana (Seated Mountain Pose) – Arms stretch, shoulder release, and rib cage positioning.
Bharadvaja’s Twist II – Core-driven rotation and pelvis stabilization.
Paschimottanasana (Seated Forward Bend) – Spine neutralization and shoulder blade stretch.
Bharadvaja’s Twist I – Deep lateral rotation using bound leverage.
Marichyasana III – Anchored leg twist to lengthen the torso.
Paschimottanasana (Closing Fold) – Final grounding fold to balance the spine.
Press play, close your eyes, and move at your own pace.
24 Jul 2026
Close Your Eyes, Unburden Your Spine: Screen-Free Yoga for Desk Strain
Hours spent hunched over a laptop leave behind a heavy, invisible weight—tightness in the neck, knotted shoulders, and a compressed spine. Put your screen away, step onto your mat, and let your body remember how it feels to breathe deeply and move without strain.
In this audio-only Hatha practice, precise alignment cues guide you through five targeted poses to undo the physical toll of desk work—no visual distractions required. Step away from the noise, surrender the tension you've been carrying all day, and reclaim a sense of lightness from the inside out.
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