Shoulder and neck release sequence

This sequence will help to increase circulation, release tightness in the upper thoracic and shoulder area, thereby assisting the neck in getting more freedom.

Time 25 minutes

Focus Shoulders Neck

Level General Experienced

Contents

Introduction

This is a great, shorter sequence for working into the upper back and really working to release the neck. Perhaps after you’ve been sitting at a computer, or after sleeping in a bit of a funny position.

We start lying back over a bolster, and Virasana forwards. Standing in Tadasana, we progress through a series of arm actions to extend the arms, open the shoulders and sink the help to bring the shoulder blades into the back.

We use support for the elbows and use the strength provided from the Namaskar position followed by an extension with arms behind the back to encourage the shoulder blades down and deeper into the back.

Extended variations of Half Uttanasana help to bring blood into some of the finer muscle groups.

Using the blocks and supports for the shoulders allows us to dig deeper into the shoulder muscles and trapezius using dogpose as a base.

We then lie over two blocks and slowly slide the shoulders towards the floor which provides some great release for the neck and opens the chest.

We finish with Virasana and Savasana.

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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 Hastasana

Upward Salute

Keep your shoulders open and stretching away from your ears as you externally rotate your arms and lift them up above your head. Resist the urge to tip backwards, maintain the Tadasana line.

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.

Sirsasana Preparation

Headstand Preparation

Place your forearms flat on the floor next to a wall and interlock your fingers behind the back of your skull. Keeping your head on the floor and your back straight, start to walk your feet closer toward your trunk. Straighten your back and pull your hips up to capacity. This can also be done with your feet to the wall.

Tadasana

Mountain Pose

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.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Neck Release Over Support

Place support in the form of blocks or folded up blankets beneath your back all the way from your thoracic to your lumbar spine. Your shoulders and head should be allowed to release down toward the floor. Relax in this pose. Start with knees bent, eventually extending your legs out in front of you. Use support under your head if you feel excess strain in your neck.

Setu Bandha Sarvangasana

Bridge Pose

Start by lying down. Press your shoulders into the floor, using them as leverage to lift your hips up to capacity. You can use your hands to support your back to help yourself to go into a deeper stretch. You can also place a block below your sacrum for support.

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.

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

19 April 2023

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Shoulder and neck release sequence

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