Yoga for neck and shoulders: the Shoulders & Posture sequence

20 min Sun Salutation × 2 Intermediate 12 poses

Chest opening to counter slouching

A program to counter slouching: it opens the chest and trains your shoulders to settle back and down. Most of the session is backbends, building from gentle to deep, so the level is intermediate. There's no separate neck warm-up here.

The neck works together with the shoulder girdle, because with an open chest it's easier to carry your head level. The session begins with two rounds of Sun Salutation. Most of the backbends are contraindicated with spinal disc herniations, pregnancy and hypertension, and Bridge and Fish with neck injuries; the full list is below. For neck rotations, see the 10-minute Office Reset.

Sun Salutation × 2

  1. Shoulder Rolls Shoulder Rolls 1
  2. Cow Face Pose Cow Face Pose 2
  3. Eagle Pose Eagle Pose 3
  4. Cross-Legged Backbend Cross-Legged Backbend 4
  5. Cobra Pose Cobra Pose 5
  6. Locust Pose Locust Pose 6
  7. Bow Pose Bow Pose 7
  8. Camel Pose Camel Pose 8
  9. Bridge Pose Bridge Pose 9
  10. Fish Pose Fish Pose 10
  11. Wide-Knee Child's Pose Wide-Knee Child's Pose 11
  12. Relaxation Pose Relaxation Pose 12

Why this order

Shoulder rolls after Sun Salutation warm up the shoulder joints directly. Cow Face opens the front of the shoulders, while Eagle stretches the upper back between the shoulder blades. Cross-Legged Backbend opens the chest while seated, with no load on the lower back.

Then the belly-down backbends build in intensity: Bhujangasana, Locust and Bow. Camel carries the same work up onto your knees, and Bridge and Fish open the chest while you lie face up. Wide-Knee Child's Pose rounds your back after the series of backbends and readies you for Savasana.

Cautions

  • Shoulder injuries — use a strap (Cow Face Pose)
  • Knee injuries — sit on a prop (Cow Face Pose)
  • Knee injuries — don't hook your foot behind your shin (Eagle Pose)
  • Wrist problems — rest on your fists (Cross-Legged Backbend)
  • Lumbar disc herniation (Cobra Pose, Locust Pose)
  • Pregnancy (Cobra Pose, Locust Pose, Bow Pose)
  • Flare-up of peptic ulcer disease (Cobra Pose)
  • High blood pressure (Locust Pose)
  • Spinal disc herniation (Bow Pose, Camel Pose)
  • Hypertension (Bow Pose, Camel Pose, Fish Pose)
  • Flare-ups of digestive disorders (Bow Pose)
  • Migraines (Camel Pose, Fish Pose)
  • Neck injuries (Bridge Pose, Fish Pose)
  • Flare-up of lower back pain (Bridge Pose)
  • Knee injuries — place a blanket under your knees (Wide-Knee Child's Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.