Yin Yoga · Flexibility · Shoulders
A 36 min shoulder and upper-back stretch · 5 poses, strap optional
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A 36-minute Yin practice to help open tight, stiff shoulders and free up your upper back. We move the shoulder joint in every direction with five simple poses — starting with Melting Heart to open the front of the shoulders and chest, rolling through Bow Tie and Broken Wing for the sides, and finishing with Eagle and Cow-Face arms to reach all the way around. Each pose is held long and slow, so the shape can quietly do its work. Come as you are — every pose has a gentler option and a deeper one, and you decide which feels right today.
Anyone carrying tension across the shoulders and upper back — after long days at a desk, hunched over a phone, or any time the area feels tight and stiff. It’s lovely if you want to build a little more flexibility and ease through the shoulders without rushing. New to Yin? Read the pose notes below first, then follow the shapes at your own pace and rest whenever you need to.
Your mat, and a strap if you have one — we use it for the cow-face arms near the end, though you can reach your hands toward each other instead. A yoga block or cushion is nice for resting your forehead in the opening poses, and folding the front of your mat gives the knees a little extra padding. None of it is essential, so work with whatever you have nearby.
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It's handy but not essential. We use a strap for the cow-face arms near the end, so your hands have something to hold if they don't quite meet behind your back. If you don't have one, don't worry — you can simply reach your hands toward each other instead. A yoga block or cushion is also nice to have for resting your forehead early on.
Yes — that's exactly who it's for. Every pose has a lighter option, and I'll remind you to come to about 60 to 80 percent rather than forcing. If your hands or arms start to tingle in the first pose, simply bend your elbows to ease off. You choose how deep to go, and tight shoulders are welcome just as they are.
A while — this is Yin, so we settle in and let gravity do the work. The opening poses are held around three minutes each, and the arm poses around two minutes per side. If a shape becomes too intense, come out slowly and rest whenever you need to. The length is where the softening happens.
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