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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 increase circulation and release accumulated muscle tension in the upper back and shoulders.

Mini sequence for shoulders and upper back

Video overview

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

Step by step instructions

Start off in Tadasana, feet hip width apart.

Then raise the arms straight up, fingers pointing up to the ceiling and elbows straight: Urdhva Hastasana.

Take the arms to the side and do Garudasana with the arms, changing sides. Feel the spreading between the neck and the outer shoulders as you press the elbows towards each other.
Swing the arms back to Paschima Namaskar, walking the little finger up the spine as you release from shoulders to elbows down. If unable to join your palms, take hold of the elbows instead.

Release the arms sideways, extending out from the sternum to the fingertips of both hands.

Now take the palms onto a ledge and walk back for 1/2 Uttanasana.

Then bend the elbows and join your palms together, stretching the fingers back towards the back ribs. Lengthen from the armpits to the elbows. Release.

Equipment required

  • Mat

Video stills from this sequence

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