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Yoga for neck and shoulders, upper back pain

A detailed guide to using yoga for relief of neck and shoulder pain and tightness in the upper back. Iyengar yoga video explainers and instructions are provided by Pixie Lillas.

Contents

Yoga videos for neck, shoulders and upper back pain

The videos suggested here can help to release tightness and stiffness in the upper back and neck.

One of the problems for the neck is upper back stiffness. When the upper back – the dorsal spine – doesn’t do its job, the neck has to hold the head up virtually by itself. The head is heavy, and the neck will struggle.

If we create space, mobility and stability in the upper back area, the neck has a better chance of improved function. It gets support from below.

Here you will find some videos and individual poses that can help to free up the muscles of the upper back and the shoulders. Most of what we do in our everyday activities brings us into a slumping forward position, closing off the front chest and hardening the upper back muscles and spine.

By bringing more mobility to that region through supported and unsupported seated twists (you might start with the chair twists first) and through actions that bring some freedom and release to the shoulders, you may find yourself with increased circulation and less tension occurring in your neck and less tightness in the whole upper back area in general.

As you gain experience in yoga, backbends can also be a real friend to the upper back region. Full Arm Balance and Pincha Mayurasana can also be added once you are familiar with these asanas. Go to sequences that are marked for backbends at that stage.

Yoga sequences for neck, shoulders and upper back

Suffering from lower back pain, a stiff neck or tension in your shoulders? Don’t let it get the better of you. Our yoga for lower back sequences, as well as upper back, neck and shoulders are taught by experienced teacher Pixie Lillas, who demonstrates poses for beginners through to advanced levels.

Deep sequence for release of stiff neck and upper back

This is a wonderful, short sequence which helps to release pain or tension in the neck and upper back. It is a favourite amongst the great group of people that help to manage the Yoga Vastu website!

Deep release for stiff neck and upper back
Deep release for stiff neck and upper back

This is a great sequence for getting deep release of the neck, shoulders and upper back region. Minimal props required. Short, and calming.

Click to view

Mini sequence for shoulders and upper back

This is a sequence you can do to relieve work or other related shoulder and neck tightness. It aims to get some increased circulation and release accumulated muscle tension in the upper back and shoulders.

Mini sequence for shoulders and upper back
Mini sequence for shoulders and upper back

This is a sequence you can do to relieve work or other related shoulder and neck tightness. It aims to get some increased circulation and release accumulated muscle tension in the upper back and shoulders.

Click to view

Chair twists to mobilise and release the back

A short sequence of chair twists that help you release and strengthen the muscles in the back that we often use to support ourselves sitting.

Chair twists to mobilise and release the back
Chair twists to mobilise and release the back

A short sequence of chair twists that help you release and strengthen the muscles in the back that we often use to support ourselves sitting.

Click to view

Yoga poses for release of neck tightness

Bharadvajasana

Bharadvajasana

A look at how to do Bharadvajasana in the Iyengar method.

Marichyasana 3

Marichyasana 3

A look at how to do Marichyasana 3 in the Iyengar method.

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