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Yoga For Neck, Shoulders, Upper Back | 10-Minute Yoga Quickie

Yoga With Adriene・7 minutes read

Adriene and Benji lead a 10-minute yoga practice targeting the neck, shoulders, and upper back, including various stretches and movements to relax and engage those areas. The practice involves deep breathing, shoulder relaxation, upper back stretching, chest opening, neck stretching, and concludes with shoulder circles, neck movements, and a final relaxation.

Insights

  • The yoga practice led by Adriene and Benji focuses on targeted stretches for the neck, shoulders, and upper back, emphasizing relaxation and flexibility in these areas.
  • Through a series of fluid movements and poses, including deep breathing, interlacing fingertips, and threading the needle, the practice aims to promote both physical relief and mental relaxation, culminating in a seated position for a final relaxation.

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Recent questions

  • How can I relieve neck and shoulder tension?

    Stretching, deep breathing, and gentle movements can help relieve tension in the neck and shoulders. Begin by sitting comfortably and focusing on your breath. Bring your fingertips to your shoulders and move your elbows forward and up, then back to stretch the upper back. Guide your elbows through fluid movements to engage the upper back and chest. Interlace your fingertips behind your head to open the chest and stretch the neck. Incorporate additional stretches like tilting your head to each side, lifting your fingertips towards the sky, and threading the needle. Finish with shoulder circles, neck movements, and a final relaxation in a seated position.

  • What are some yoga poses for the upper back?

    Yoga poses that target the upper back include bringing fingertips to the shoulders and moving elbows forward and up, then back to stretch the upper back. Guiding elbows through fluid movements can help engage the upper back and chest. Interlacing fingertips behind the head focuses on opening the chest and stretching the neck. Additional poses involve tilting the head to each side, lifting fingertips towards the sky, and threading the needle. These poses can help improve flexibility and reduce tension in the upper back.

  • How do I practice yoga for the shoulders?

    To practice yoga for the shoulders, start by sitting comfortably and focusing on deep breathing. Bring your fingertips to your shoulders and move your elbows forward and up, then back to stretch the shoulders. Guide your elbows through fluid movements to engage the shoulders and chest. Interlace your fingertips behind your head to open the chest and stretch the shoulders. Incorporate poses like tilting your head to each side, lifting your fingertips towards the sky, and threading the needle to target the shoulders. Finish with shoulder circles, neck movements, and a final relaxation to release tension in the shoulders.

  • Can yoga help with upper back pain?

    Yes, yoga can help alleviate upper back pain by stretching and strengthening the muscles in that area. Practicing yoga poses that target the upper back, such as bringing fingertips to the shoulders and moving elbows forward and up, can help improve flexibility and reduce pain. Guiding elbows through fluid movements and interlacing fingertips behind the head can also help relieve tension in the upper back. Incorporating regular yoga practice into your routine can be beneficial for managing and preventing upper back pain.

  • What are the benefits of a targeted yoga practice?

    A targeted yoga practice, like one focusing on the neck, shoulders, and upper back, can provide various benefits. These include improved flexibility, reduced tension and pain in specific areas, increased strength, and enhanced relaxation. By targeting specific areas of the body, such as the neck, shoulders, and upper back, you can address common areas of discomfort and promote overall well-being. Regularly practicing targeted yoga sequences can help you maintain a healthy body and mind.

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Summary

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Neck, Shoulder, Upper Back Yoga Practice

  • Adriene and Benji lead a 10-minute targeted yoga practice for the neck, shoulders, and upper back.
  • The practice begins with deep breathing and shoulder relaxation in a comfortable seated position.
  • Fingertips are brought to the shoulders, elbows are moved forward and up, then back to stretch the upper back.
  • Elbows are guided through a fluid movement, emphasizing stretching and engaging the upper back and chest.
  • Fingertips are interlaced behind the head, with a focus on chest opening and neck stretching.
  • Additional stretches involve tilting the head to each side, lifting fingertips towards the sky, and threading the needle.
  • The practice concludes with shoulder circles, neck movements, and a final relaxation in a seated position.
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