Yoga For Tight Shoulders, Neck & Upper Back
Relieve tension in your neck, shoulders and upper back with this therapeutic upper body yoga sequence.
This sequence can be enjoyed on it's own as a yin practice nourishing the six upper body meridians (Heart, Small Intestine, Large Intestine, Lung, Pericardium, and San Jiao), or following a vinyasa flow as a nurturing pathway towards savasana.
Allow your body to process each pose by enjoying a comfortable length of time in each posture. We love to neutralise between poses with either gentle, soft, fluid movement or resting on the belly or back with some earthy breaths.
You should feel refreshed coming out of the pose, if you feel wiped, then reduce the time that you spend in the pose or choose some of the modifications offered.
1. Reclined Chest & Thoracic Back Opening
Gentle opening for the abdomen, chest and shoulders, creating space for your breathe and to set an intention for your time on your best yoga mat.
Explore the placement of your arms, keeping them below the height of your shoulders to foster a calming of the nervous system, and ensure your chin is lower than your forehead.
Modifications: lower the height of the blocks or substitute for a rolled up yoga mat along the spine. Legs can be either in a diamond shape, knees bent with a yoga mat or bolster supporting, or straight legs if no sensitivities in the lower back.
Duration: 2 - 10 minutes
2. Side lying Latissimus Dorsi & Serratus Anterior Release
Assists in preparing shoulders for back bends and allowing healthy movement of shoulder blades and shoulder girdle.
Modifications: If tender on the outside of the hips, place a folded blanket underneath. Top arm can rest along side the body if the shoulder feels fatigued. To reduce the sensations; lower the cork yoga block, place a blanket on top or fold the top edge of your yoga mat over the block.
Duration: 2 - 4 minutes each side, resting between sides.
3. Prone Lying Thread The Needle
Deep stretch for rotator cuff muscles.
Choose single arm through with palm face up (image above) or thread both arms through with both palms face up (image below). Keep legs relaxed and pelvis in a neutral position.
Modifications: If stiffness is felt in the neck, turn head to the side to look at palm facing up with single arm option.
Duration: 2 - 4 minutes each side, resting between sides.
4. Melting Heart (puppy pose) on Cork Yoga Blocks
Deep release for triceps, latissimus dorsi and thoracic back.
Place folded blanket under knees and rest with hips above knees. Keep elbows the width of shoulders. Exhale to melt the back of the heart and soften the jaw.
Modifications: use bolster instead of blocks, hold a block between the hands.
Duration: 2 - 4 minutes
5. Savasana
Rest for 5 - 10 minutes in a neutral position where your body is able to soften and relax, support under the knees with a blanket or bolster if the lower back is sensitive.
We recommend our Mukti Flow Evening Playlist for this practice.
In her practice Lis employs an in-depth anatomical and physiological knowledge gained from her qualifications and experience in Exercise Physiology and Rehabilitation. Lis teaches her passion on a level one yoga teacher training course with Ray Of Light Yoga in Wollongong NSW, delivering Anatomy and Physiology as it is applied to Yoga.
Alongside teaching yoga and being a Mum, Lis has worked in the field of rehabilitation with her honours in Rehabilitation. In the past she has worked at The Illawarra Brain Injury Service with traumatic and acquired brain injury rehabilitation and in private rehabilitation hospitals and centres focusing on joint replacement, back surgery and neurological conditions. Lis is able to apply this knowledge to her Yoga practice and students to ensure a practice that fosters balance, healing and nourishment.