Yin Yoga · Shoulders · Back · Flexibility
Gentle stretches and twists for the thoracic spine, shoulders and upper back
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Half an hour of Yin for the upper body — the thoracic spine, shoulders and upper back, an area so many of us hold tension in. We move through a handful of gentle stretches and twists, held long, that coax mobility back into the mid-spine and open the shoulders and chest. We start in Child’s Pose, melt into Puppy, twist through Thread-the-Needle and Broken Wing, then finish with Supported Bridge draped over your props to let the whole spine release. Come as you are — every pose has a gentler option and a deeper one.
Anyone whose shoulders and upper back feel tight and knotted — from desk days, screens, driving or stress — and anyone who wants more freedom and mobility through the mid-spine. It’s all-levels: I offer a lighter version of every shape, so if Puppy Pose isn’t for you today you simply stay in Child’s Pose. New to Yin? Read the pose notes below first, then follow along at your own pace.
Your mat, and a couple of yoga blocks or books, or some firm cushions — we use them to prop the hips in Supported Bridge at the end. A blanket or folded towel is lovely under sensitive knees. Work in a warm, quiet space, and press pause whenever you need to. If you feel any tingling or numbness in your hands, ease off and come out slowly.
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Yes — have a couple of yoga blocks or books, or some firm cushions, nearby. We use them at the end to prop the hips in Supported Bridge. A blanket or folded towel under sensitive knees is lovely too, but nothing else is essential.
That's completely fine. Bend your elbows and walk your hands back closer to you, or simply come back to Child's Pose. Every pose has a gentler option — and if you feel any tingling or numbness in your hands, ease off straight away.
The thoracic spine is the mid and upper back, an area where so many of us hold tension and lose mobility from sitting and screens. Gentle Yin twists and stretches held long help release that tension and coax back movement through the shoulders and upper back.
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