30-min Yin Yoga Neck, Shoulders, Upper Back

What this Yin class is

A soft, 30-minute Yin practice devoted entirely to the upper body — the neck, shoulders and upper back, where so many of us hold our tension. We begin gently in an extended child’s pose, open through thread the needle and melting heart, find some space in eagle arms, and finish with slow, mindful neck stretches. Because this is such a sensitive area, we hold each pose for around two minutes rather than longer, letting gravity and the breath do the releasing for you.

Who this class is for

Anyone whose shoulders creep up toward their ears by the end of the day — desk workers, phone-scrollers, stress-carriers. It’s a lovely reset whether you’re brand new to Yin or well practiced, and at half an hour it slots easily into a busy day.

What you need

Just your mat and a quiet spot where you can be still. This is a no-props class, though a folded blanket or cushion under the forehead or knees is nice if you’d like it, and a block is handy to sit up on. Every pose has a gentler option and a deeper one, so take whichever suits your body today.

How Yin Yoga works — three simple cues

• Find your edge. Come to about 60–80% of your capacity — a real stretch, but never forcing or straining.
• Hold for time. Yin poses are held a couple of minutes or more; the length is where the change happens. Come out sooner if you need to.
• Be still. Settle body and mind, and rest your attention on your breath — then come out slowly when it’s time.