Yin Yoga · Flexibility · Shoulders · Back
A 25-minute chest and shoulder opener · gentle relief for sitting
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A gentle 25-minute Yin practice to open the chest and shoulders and ease the way sitting closes us down through the day. We hold each pose for two to four minutes, letting the deeper connective tissues slowly release rather than muscling into a stretch. We begin softly in extended child’s pose, melt the heart toward the mat, open the shoulders with cow-face arms and a strap, then drape over a block in supported fish and rest on the blocks in a supported bridge — finishing in a long, quiet savasana. Come as you are; every pose has a lighter option and a deeper one.
Anyone who spends a lot of the day hunched over a desk, a wheel, or a phone and wants to feel a little more open across the chest and shoulders. It’s a kind, unhurried practice — no strength or bendiness required — so it suits beginners as well as anyone craving a slow upper-body stretch. New to Yin? Read the pose notes below first, then follow the shapes at your own pace and let a strap and a block do some of the work for you.
Your mat, a strap or belt, and one or two yoga blocks — a couple of thick books will stand in for the blocks just fine. A cushion or folded blanket nearby is always welcome for a little extra padding under the head, chest, or hips. Find a warm, quiet spot where you can be still, and press pause whenever you need to.
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A little kit helps here. Have a strap or a belt for the cow-face arms, and one or two yoga blocks — or a couple of thick books — for the supported fish and bridge. Use as much support as you need; props aren't cheating, they're how you stay at a comfortable edge and let the shape do the work.
Yes. Every pose has a lighter option and a deeper one, so you choose how far to go. If the cow-face arms feel tight, walk your hands further apart on the strap; if a shape feels too intense, bring in a cushion or block. Come to about 60–80% and let time do the rest.
It's a lovely one for that. So much of the day rounds us forward over a desk or phone, and these poses gently open the chest and the fronts of the shoulders, and invite a little length back into the spine. It won't fix anything overnight, but practiced regularly it can leave the upper body feeling more open and at ease.
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