Release tension in your whole upper body in just 20 minutes!

One of the most common complaint people have is neck tension and back pain, due to long hours of sitting at a desk or being on the phone.

Taking just 20 minutes to release this area will help you to ease any stress away, leaving you with a feeling of increased range of motion and maybe even a happier mood! 

You may need a blocks and a blanket for this class.

Let’s roll out ours mats to improve our posture and counteract forward hunching of daily life! 

These poses are a collection from my most recent video on YouTube. Click on the video at the end of this blog post if you would like to take the full 20 minute practice alongside with me.

1. Neck Release

From a seated position with the hands resting on the knees, extend the crown of the head upward and then drop your right ear to your right shoulder. The chin stays elevated. Pull  your shoulders away from your ears, let your head be heavy. 

To intensify it, reach the right fingertips out to the side and bring your left hand towards the top of your left head. Don’t pull down, but instead think of lengthening the ear further away from the shoulder.

Release and do the other side. 

2. Melting Heart / Puppy

Start in table top pose, so remove any props you may have been sitting on before. 

Keep your hips directly over the knees, walk the hands to the top of the mat as you melt the heart and your head down towards the ground. 

If this feels like it’s too intense, use a block under the forehead. Remember to find your edge, we’re not seeking the deepest stretch in Yin Yoga. On a scale of 1 to 10 we want to stay at about a 5. 

3. Lying Chest Stretch

Slide down onto your belly. The right arm goes out, bend at a 90 degree angle. Roll onto your right side, legs can be bend or straight. Sometimes I find it more comfortable to place a block underneath my head. The left hand can either push in the floor in front of you to help the shoulders open more or you can bring it to your low back.

Release and repeat on the other side.

4. Seated Meditation

Sit in a crossed legged position, propping yourself up on a block or blanket, so that the hips are higher than the knees. Close your eyes once again to come back to your natural breath rhythm. Let any attempt at trying to control or shape the breath go. Feel your breath travel all the way to your chest, shoulders, upper back and the neck. 

Check in with yourself, if you feel any different now than to when you first stepped onto your mat.

If you have trouble timing the poses yourself, take the full practice together with me! We also stretch each side of the neck in three different directions, making it a well-rounded 20 min practice. 

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.




A donation from you helps me to improve my channel and the video quality, thanks!  👇🏼


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