Yoga for Shoulder and Neck Tension: 3 Poses, 10 Minutes

Yoga for Shoulder and Neck Tension: 3 Poses, 10 Minutes


have you tried Yoga for shoulder and
neck tension and it only helped for a few hours if you’re seeking long-term
relief then keep watching because I’ve got just the yoga practice for you hi
I’m Caren Baginski and I’m a yoga and meditation teacher for sensitive
empathic and high achieving women and one of the biggest complaints that I get
from my clients is shoulder and neck tension although I’ve had a yoga
practice for more than a decade I didn’t experience long-term relief from chronic
tension until I tackled the root of the problem so this practice goes well
beyond simple stretching even though the poses I’m about to guide you through are
simple over time you will regain greater function of your shoulders so that your
body can experience more ease of alignment your pain does not have to be
here forever so here are the three key yoga poses you can practice in just 10
minutes a day to help you experience long-term relief sooner than later
grab a yoga bolster and if you don’t have this you can use a pillow instead
and meet me on your mat to begin sit on your right hip and have your bolster in
front of you then stack your legs together so that your knees are stacked
your hips are stacked and notice that there’s 90 degree angles from the hips
to the knees and from the knees to the feet from there lift the top leg place
the bolster underneath and then recreate that stack gently squeezing at the knees
so that your legs never move and your hips remain stacked the whole time as we
move in this practice the setup is really important because it affects
everything that follows so take your time to create this posture so that you
can find the most benefit and I’ll take your arm in front and stack your left
hand on top relax your head to the ground
notice how your shoulders are also straight in line with
your hips so if you notice you’re on a diagonal walk yourself back into the
same line now five times we will inhale lift the left palm follow with your eyes
look at your hand exhale and let the arm reach behind you then inhale lift up
nice and slow following the fingertips with your eyes and exhale forward so
half of the breath comes in to the peak point and then the breath moves out all
the way reaching as far as you can comfortably just continue nice and slow
following your fingertips with your eyes the body learns through slow purposeful
breath and slow movement so you’ll experience a deeper result if you slow
this down rather than going fast and rushing this is our last round lift up
exhale and reach and now stay even if the hand doesn’t touch the floor just
allow their shoulder to be lifted if it’s lifted it likely will be slowly
glide your left shoulder blade down and just let it soften let everything soften
here deep breath in the belly now let’s inhale take the arm all the
way back exhale and reach the hand down pause for a moment let your side body
soften hug the bolster in between your legs pull your arms in roll on to your
back squeeze the bolster the whole time so that you’re protecting your sacrum
then once you make it to your back let’s turn to the other side and do the exact
same thing stack of the legs arms down and lean
than to start as well as stalked through the palms
taking your gaze in the direction of your knees to follow your right hand
with your eyes as you inhale lift it up and then exhale keep going toward the
ground behind you inhale lift up exhale lower four more times slowly mindfully release any judgment that might come up
here about the fact that your sides are different or maybe you feel like you
should be doing this one way however this is showing up for you as long as
there is no sharp pain that is right for right now it’s often your
as you breathe and here is our last round on an inhale lift up through the
arm on the exhale reach the arm behind and gaze maybe the hand doesn’t come to
the floor that’s okay maybe the shoulder doesn’t touch that’s
okay soften through your breath squeezing at
your knees trying not to let them move and let your top hip dip back now slide
your shoulder your right shoulder blade down and in and just rest there for a
few breaths find your inhale and
chin and your hand until you exhale and come back over onto your side now remove
the bolster from your legs press into your hands and come up to tabletop so
from table you’ll have your hands wide and spread through all your fingers
hands wide to the edges of your mat stacking your shoulders right over your
wrists then the knees come under the hips and the feet are flat take your
right hand to the back of your head the palm faces down that elbows out to the
side strengthen through your left arm so that it remains straight relatively
straight the whole time now take your next inhale and glide your right elbow
downward toward the left hand then exhale and lift that elbow and the
scapula slide the right scapula down and in that’s the shoulder blade inhale and
lower finding a twist opening and broadening
across the shoulder blade then exhale hug that shoulder blade down and in
continue for three more rounds feeling the rotation happen at your upper body
and keeping your hips level and steady they inhale to come down exhale to push
up and the palm that your head is just holding not pushing down or in this is
the last round here lifting up through the elbow release the hand down to the
ground let’s do the same thing to the other side left hand to the back of the
head elbow out strong right arm inhale dip down elbow toward the hand
exhale lift all the way up glide the shoulder blade down and in four more
rounds just following the pace of your breath and seeing how much you can open
and close the shoulder blade on the back so it
feels like it comes out when you come down and then it hugs down and in when
you lift up soft in your jaw and your throat here’s the last round come all
the way up and exhale release that palm down to the ground if it’s comfortable
sit on your heels or grab a block to sit up on or you can sit on a chair
something so that your hips are level and you can easily expand up through
your side bodies so take that variation that’s best for you and we’ll move into
Eagle arms reach your arms forward and take your right elbow underneath your
left then lift up and if the hands don’t quite touch here you can always hold
onto your shoulders so hug me in wherever that feels comfortable for you
stay as you are I’m going to turn to the side so you can see what’s happening
here we’ll move with the breath inhale and
lift your elbows toward the ceiling lift the shoulder blades exhale carve the
elbows down and in curl the chin down and in and just curl your upper body so
inhaling lifting up as much as you can looking up exhale hugging down and in
just with the upper body last round here inhale exhale hug down it in come back into the
center again stay as you are I’ll turn to face you again so you can see as we
move into tick-tock so drop your hands over to the right
hike your left shoulder up and D send your left ear then inhale to the center
exhale arms to the left right shoulder up right ear down back and forth a few
times if you don’t have your hands in the clasp and you have your hands to
your shoulders here’s what that looks like it’s more so about the shoulders
lifting and touching squeezing together here at the elbows let’s find one more
round and come back into Center exhale release through the arms let them sway a
couple shoulder rolls big breath in big breath out let’s begin again on the
other side arms forward left elbow comes under right and find your way into your
hand position now three times inhale lift up through the arms exhale draw the
elbows down and in inhale up exhale down and in last round as you come back up into the center move
into tick-tock this time hands to the left right ear and right shoulder try to
connect lift up exhale arms to the right left ear and left shoulder move back and
forth at your own pace here’s our last round come back to
Center and exhale release so the big question
is how are you feeling leave a comment and let me know which
was your favorite yoga pose and why if you don’t feel complete relief now don’t
give up practice these three simple yoga poses every single day for a whole week
and you will be amazed at what happens if you enjoyed this video subscribe to
my youtube channel also if you want more practices to release limitations in your
body and in your life visit karen Baginski comm and sign up for my free
e-letter much gratitude to you for your presence namaste

5 Replies to “Yoga for Shoulder and Neck Tension: 3 Poses, 10 Minutes”

  1. i broke a light sweat, feel warm and fuzzy at the end. I will give it a shot for this week and let you know!

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