Give instructions to 5 examples of yoga poses that stretch the neck and shoulders
1. Cat-Cow Stretch
- Begin on hands and knees, aligning wrists under shoulders and knees under hips.
- Inhale: Arch back, lifting chest and tailbone, and gaze up (Cow).
- Exhale: Round spine, tuck tailbone, and drop head (Cat).
- Repeat 5-10 times.


2.  Thread the Needle
- Start on hands and knees.
- Inhale: Lift right arm to the sky.
- Exhale: Thread right arm under left, resting right shoulder and cheek on the ground.
- Extend left arm overhead or place on lower back.
- Hold 30-60 seconds, then switch sides.


3. Neck Rolls
- Sit cross-legged or on a chair.
- Slowly drop head to right shoulder, feeling the stretch in the left side of the neck.
- Gently roll head forward, down, and up to left shoulder.
- Continue 3-5 times, then switch directions.


4. Eagle Arms
- Stand or sit tall.
- Cross right arm under left, bending elbows, and touch palms together.
- Lift elbows, while keeping shoulders relaxed.
- Hold 15-30 seconds, then switch arms.


5. Extended Puppy Pose
- Start on hands and knees.
- Walk hands forward, lowering chest to the ground.
- Rest forehead on the mat, keeping hips over knees.
- Stretch arms forward, feeling the stretch in shoulders and neck.
- Hold for 30-60 seconds.
Write a essay about messi, from the web
Lionel Messi is one of the most celebrated and successful football players in the world. He was born on June 24th, 1987, in Rosario, Argentina, and began playing football at a very young age. Messi's talent was evident from an early age, and he soon became a star player in his local club. His rise to fame was meteoric, and he quickly became known as one of the best players in the world.

Messi joined FC Barcelona in 2004 and quickly established himself as a key player in the team. He has since won numerous titles with the club, including ten La Liga titles, seven Copa del Rey titles, and four UEFA Champions League titles. Messi's contribution to FC Barcelona's success is immense, and he is widely regarded as one of the greatest players in the history of the sport.

In addition to his club success, Messi has also enjoyed a glittering international career. He has represented Argentina in numerous competitions, including the World Cup, Copa America, and the Olympics. Despite some disappointments, including losing in the final of the World Cup in 2014, Messi has been a standout player for his country, and he is widely regarded as one of the best players in the world.

Messi's style of play is often described as elegant, precise, and explosive. He is known for his incredible dribbling skills, his lightning-fast speed, and his ability to score goals from almost anywhere on the pitch. Messi is also a team player, and he is renowned for his selflessness on the field. Despite his incredible individual success, Messi always puts his team first, and he is always willing to sacrifice his own personal glory for the good of the team.

Off the field, Messi is known for his humility, his kindness, and his commitment to helping others. He has been involved in numerous charitable initiatives, including building a children's hospital in his hometown of Rosario. Messi is also a UNICEF Goodwill Ambassador, and he uses his platform to raise awareness about important social issues.

In conclusion, Lionel Messi is not just a football player, but a global icon. He has achieved unparalleled success on the field, and he has also made a significant impact off the field. Messi's talent, humility, and dedication have won him legions of fans around the world, and he will always be remembered as one of the greatest football players of all time.