Yin Yoga · Shoulders · Back · Flexibility
A 30-minute deep stretch to unwind the neck, shoulders and upper back
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A 30-minute Yin practice for the neck, shoulders and upper back — the places so many of us hold the day without noticing. We begin seated, with a few quiet moments to settle and some slow neck stretches, then move into Puppy and a little Cat-Cow to open across the upper back. From there we soften into Broken Wing, rest in Crocodile, and unwind the shoulders in Bow Tie (sometimes called pretzel arms), before closing the way we started — still and easy. Each shape is held long and slow, so tension has time to release rather than being stretched away in a hurry. Come as you are — every pose has a gentler option and a deeper one.
Anyone whose neck and shoulders feel tight, tense or worn from sitting, screens or a long day. It’s a short, unhurried practice you can come to in the evening to unwind, or any time the upper body feels wound up and asking for space. New to Yin? You’re very welcome here — read the pose notes below first, then follow the shapes at your own pace and let yourself settle.
Just your mat and a warm, quiet space where you can be still for half an hour. No props are required — though if sitting on the floor feels hard on the hips, a cushion or block under you is welcome, and in Puppy or Bow Tie a little padding under the chest or forehead can help you relax more fully. Press pause whenever you need to.
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Not really — all you need is your mat. If sitting on the floor feels hard on the hips, a cushion or block under you at the start makes the seated part more comfortable. And in Puppy or Bow Tie, a cushion or block under the chest or forehead is lovely if you'd like a little support. Nothing is required, so use what feels good and skip the rest.
It's exactly what I made it for. We move slowly through the neck, shoulders and upper back and hold each shape long enough for the area to soften — the part of the body where so many of us carry the day. Stay gentle, breathe into wherever feels tightest, and let the holds do the work.
The deeper poses are held for one to two minutes each, with plenty of guidance in between. It's very beginner-friendly — every shape has a lighter option and a deeper one, so you choose how far to go. Find your edge at about 60–80%, never force, and come out sooner any time you need to.
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