Yin Routine · All Levels

Shoulders, Neck & Desk Relief

15 minutes to undo a day at the desk

15 min · 5 poses · no props

A short, targeted practice for the shoulders, neck and upper back — the places we all clench when we're hunched over a screen. Fifteen quiet minutes to open the chest, unstick the shoulder blades and let the neck go soft. Perfect on a work break or at the end of the day. Come as you are.

Press play and follow along — each hold is timed, with a gentle chime and a moment to ease out before the next pose. Use Skip or Prev to move at your own pace.

What's in this routine

  1. Melting Heart Hips high, chest melting down — open the whole front of the shoulders.
    3 min
  2. Thread the Needle Thread the arm through and rest on the shoulder — never crank the neck.
    2 min each side
  3. Bow Tie Let the weight of the body open the shoulders. Ease off if you feel tingling in the arms.
    3 min
  4. Eagle Wrap the arms and lift the elbows to spread the upper back.
    1 min each side
  5. Reclined Twist A gentle twist to release the whole spine and neck. Soften and be still.
    2 min each side

Common questions

Can this routine help with neck and shoulder tension from desk work?

That's exactly what it's for. The shapes open the chest and upper back and let the shoulders and neck release after hours at a screen. For persistent or severe pain, it's always worth seeing a health professional too.

How long is it, and do I need props?

About 15 minutes, with no props required — just a mat. It's short enough to slot into a work break.

How often can I do it?

Daily is completely fine. A few minutes of shoulder release most days tends to help far more than one long session a week.

Go deeper

Want it guided, start to finish?

This routine is yours to practise any time. For a voice-guided version and a plan that tells you exactly what to do each day, join the membership — or follow a free program.

Join the membership Or follow a free program →

New to Yin? Get a free class emailed to you →

More routines

Bedtime Wind-Down 20 min · A gentle 20-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer. Deep Hips & Lower Body 30 min · A 30-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer. Deep Legs & Hamstrings 20 min · A 20-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer.