15-Minute Yin Yoga to Melt Away Your Shoulder Tension

Tight shoulders are a near-universal complaint these days. Intense workouts, prolonged sitting, hunching over laptops, scrolling (and scrolling, and scrolling) on phones, gripping the steering wheel, and the accumulated stress of everyday life all take a toll on the shoulder area. Left unchecked, these activities can cause the muscles and connective tissue around the neck, upper back, and shoulders to gradually shorten and stiffen over time. Yin yoga for shoulders offers a simple remedy.

Although yin yoga doesn’t typically emphasize the upper body, there are certain poses and variations that can target these areas. By embracing these postures and holding them for several minutes, you allow the connective tissues to release, creating space, mobility, and lasting ease in the entire shoulder. All you need is your breath, your body, and your patience as you settle into each pose and stay awhile.

15-Minute Yin Yoga for Shoulders

Keep a block or block-like prop, such as a small stack of books, handy. You might also want a blanket for extra cushioning. Comfort is king.

Melting Heart Pose

Begin with Heart Melting Pose to loosen tight shoulders. Kneel on the mat (or, for more cushioning, fold the mat on top of itself or slide a blanket beneath your knees). Reach your hands forward toward the top of the mat and let your chest and forehead melt toward the ground.

For reduced intensity, bend your elbows and draw your hands nearer to your body; do the same if you experience numbness or tingling in your arms. For added support, place a pillow or bolster under your chest.

Bring your awareness to your breath. No need to alter it; simply observe it for now. Attend to all the sensations emerging from the pose. Breathe here for 3 minutes.

Alternative Pose: Try Sphinx Pose for a less intense way to open tight shoulders.

Bow Tie Pose

Bow Tie is a great way to stretch the back and sides of the shoulders. Lying on the front of your body, extend your right hand toward the left side of the mat and your left hand toward the right side, crossing your left arm over the right. Allow gravity to gently open your shoulders as you focus on your breath.

To reduce the intensity, rest your head on your top arm or on a yoga block, pillow, or folded blanket.

Breathe here for 2 minutes.

Broken Wing Pose

From Bow Tie, stretch your right arm straight out to the side. It can be perpendicular to your body or at any angle that feels good for you. Carefully roll onto your right hip, resting the right side of your head on the mat. Your left hand can stay in front of your body, taking as much of your body weight as needed to support your shoulder. Your left leg can step behind you to support your balance if that’s comfortable.

Play your edges carefully as you focus on your breath. Stay here for 2 minutes.

Bow Tie Pose

Repeat Bow Tie, this time with your right arm on top.

Broken Wing

Repeat Broken Wing with your left arm extended straight out to the left side.

Crocodile Pose

Finish by resting in Crocodile Pose, which is essentially a forward-facing Savasana, for a minute or two. Let your shoulders settle and soften completely, quietly absorbing the opening.