Yoga Sequences

10 Sequences For Tight Neck and Shoulders

Looking to release tension or tightness in the neck and shoulders? These 10 sequences will help support your yoga practice with poses to release pain and strengthen the upper body.

4 Yoga Poses for Better Posture and Less Neck Pain

Cow Face Pose, variation

Whatever the root cause of your slumping, your yoga practice can help alleviate any resulting pain or dips in mood by bringing more balance to the muscles in your chest, upper back, and neck.

Practice this sequence.

A Healing Yoga Sequence to Ease Neck + Shoulder Pain

We spend hours in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. This sequence will help.

Practice this sequence.

5 Shoulder-Opening Binds to Ground & Cleanse the Body

Amy Ippoliti performs Revolved Half Moon Pose.

Binds are a wonderful way to open the shoulders, create a safe, stable haven in a pose, and build prana in the body. Within these 5 binds, you’ll find some of the most elegant, graceful shapes that ask you to rise to the occasion.

Practice this sequence.

4 Poses to Prevent + Heal Shoulder Injuries

wall plank

Practice these four poses to heal an injury or strengthen your shoulders to prevent one.

Practice this sequence.

7 Yoga Poses to Open Your Heart and Shoulders

None

Whether you’re looking to find more compassion in your life or simply want to counteract the effects of sitting at your computer all day, this supportive and strengthening yoga sequence will awaken your heart, body, and mind.

Practice this sequence.

Wear and Care: Decrease Shoulder Pain and Build Strength

None

Shoulder injuries are common among yogis, but they don’t have to be. Here’s how to care for your shoulders, not tear them down.

Practice this sequence.

Straighten Out Your Slouch

woman teaching yoga pose video shoulder and neck tension

Open your shoulders to improve your posture maintain healthy and agile shoulder joints.

Practice this sequence.

6 Stretches to Do at Work

None

Relieve tension in your wrists, back, and shoulders at your desk.

Practice this sequence.

Yoga We Know You Need: 4 Smartphone Counterposes

The hunch in your shoulders and knots in your neck aren’t just uncomfortable, they carry an orthopedic risk. Amy Ippoliti created this practice to counteract “tech neck.”

Practice this sequence.

Yoga Girl’s Sequence for Strong Shoulders and Core

Visualize yourself on an Aruban beach as you challenge your core, balance, and shoulders in this sequence from Rachel Brathen‘s book.

Practice this sequence.