Yin Yoga · Shoulders · Stress · Nervous-system · Flexibility
A 25-minute practice for the neck and shoulders · long, gentle holds
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A quiet 25-minute Yin practice for the neck and shoulders, held long and slow so tension has time to unwind. We open with a few soft neck stretches, then settle into three longer shapes — Thread-the-Needle, Puppy (or Melting Heart), and Eagle arms — each held for three to five minutes, with a rest in Child’s Pose in between. It’s a soothing, unhurried way to release the tightness that builds across the upper back and shoulders, and to help you calm the body and mind. Come as you are — every pose has a lighter option and a deeper one.
Anyone carrying stress or stiffness in the neck and shoulders — after a long day at a desk, before bed, or any time your upper body feels wound up and you’d like to soften it. The holds are long but gentle, and there’s always a way to make each shape easier, so it’s welcoming if you’re newer to Yin as well. New to these poses? Read the pose notes below first, then follow along at your own pace.
Just your mat and a warm, quiet space where you can be still. No props are required, though a cushion or folded blanket nearby is always welcome if you’d like a little padding under the knees or something soft to rest on. If a shape ever feels like too much, sit back into Child’s Pose and rest — you’re not doing anything wrong by coming out early.
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Each pose is held for about three to five minutes, with the sides done one at a time. It can feel like a long while at first, so settle in slowly, come to a comfortable edge, and let the shape do the work. I'll always let you know when it's time to come out.
No — all you really need is your mat. Props are lovely in Yin if you'd like them, so keep a cushion or folded blanket nearby for a little padding under the knees or to rest on, but nothing is required to follow along.
That's your cue to ease off. Bend your elbows and walk your hands a little closer to your body, or sit back into Child's Pose and rest. Tingling can mean a nerve is being pinched, and it's something we gently work to avoid — you're never meant to push through it.
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