Alleviating stiffness in the neck and upper back

A short morning sequence to help you release stiffness, especially in the upper back.

Time 30 minutes

Focus Shoulders Neck

Level General Experienced

Contents

Introduction

A 30-minute sequence for when you’re feeling stiff in the upper back. Great for when you’re feeling a bit immobile in the morning after waking up or after a day in front of the computer.

We start the sequence in Supta Baddha Konasana followed by Virasana forwards.

We do some standing work with the arms in Tadasana starting with Baddhanguliyasana, Garudhasana, Namaskar and Urdhva Hastasana.

Then we come away from Tadasana and move into Half Utthanasana using a support. We take a block and take the elbows to the support and work in a couple of different variations: holding the block with fingers upwards and then moving it down to the upper thoracic.

We return to Virasana forwards and Adho Mukha Svanasana before progressing to some sitting poses. Parvatasana in Virasana, Gomukhasana (with the belt for support) and Dandasana.

We take a bolster and move to Baddha Konasana with the back to the wall to lift the spine and release the groin.

Simple cross-leg twist follows, using a block where needed. We move to a fully reclined position (supine Tadasana) using a belt to extend through the arms and release the shoulders. Staying on the floor, we move into Supta Padanghustasana 1, using the belt around the big toe and sliding the hands down the belt to extend through the side chest and open the back of the legs. Supta Padanghustasana 2 follows with the belt around the big toe and under the shoulder blade.

We finish with Savasana over two blocks to open the chest and restore energy.

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Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Urdhva Baddanguliyasana

Upward Salute with Interlocked Fingers

Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.

Garudasana

Eagle Pose

Cross one leg over the other and balance. Then, cross your arms at the elbows so that both your pinkies are pointing forwards. Then try to lift your hands to capacity while keeping your shoulders level and your chest open.

Paschima Namaskar

Reverse Prayer Pose

Stand in Tadasana and spread your arms outward. Then bring your hands behind your back, join your palms together, and walk them up to capacity. If you lack wrist mobility, you can also simply grab hold of your elbows.

Ardha Uttanasana

Half Forward Bend

Stand in front of a wall. Keeping your back and legs straight, tip from your pelvis until your chest is parallel to the ground. Push your hands into the wall and stretch your hips backwards.

Tadasana

Mountain Pose

Virasana Forward into Adho Mukha Svanasana

Forward Facing Hero Pose into Downward Facing Dog Pose

Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.

Alleviating stiffness in the neck and upper back

Virasana

Hero Pose

Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.

Parvatasana in Virasana

Mountain Pose in Hero Pose

Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.

Gomukhasana Arms

Cow Face Pose

Extend your left arm up and the right one down. Bend your elbows and reach your hands toward each other from behind. If clasping them is not possible, use a belt or strap. Pull your elbows in opposite directions. Repeat on both sides.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Baddha Konasana

Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

Simple Cross Legs Twist

Sit with your legs crossed and back straight. Place your hand onto the opposing knee and, staying tall through the crown of your head, look over your shoulder as you twist.

Supta Padangusthasana I

Reclining Hand-to-Big-Toe Pose

Press your back body into the floor, point the kneecap and toes of your supine leg toward the ceiling, as you extend the other leg up over your hip. Use a belt if needed.

Supta Padangusthasana II

Reclining Hand-to-Big-Toe Pose

Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

09 March 2022

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Alleviating stiffness in the neck and upper back

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