Choose any three poses (or try all eight!) for maximum tension relief.
Seated Side Bend with Neck Opener
- Begin in easy seat pose with arms relaxed on either side of you.
- Reach left arm long to the ceiling, on the side of your face.
- Take right hand to the ground and crawl it over to the right, allowing right forearm to move toward the ground, then lean torso to the right.
- Turn chin up and then down and find the position that feels the tightest. Breathe there for 5 to 10 deep breaths. Repeat on the other side.
Photo: Fredy Soberanis
Puppy Pose Variation
- Begin on all fours. Walk hands a few inches forward and come on to fingertips.
- Tuck toes and allow hips to fall back toward heels.
- Allow forehead to drop to the ground.
- Hollow out armpits and actively engage shoulder blades down and together on back. Breathe here for 5 to 10 deep breaths.
Photo: Fredy Soberanis
Thread the Needle
- Begin on all fours. Reach right arm underneath body, allowing the right shoulder and temple to release to the ground.
- Allow left hand to stay where it is or crawl it a bit to the right over to your head.
- Stay here for 5 to 10 deep breaths. Repeat on the other side.
Photo: Fredy Soberanis
Half Cow Face Arms with Neck Opener
- Kneel and reach right arm to the ceiling. Bend right elbow and allow right hand to fall between shoulder blades.
- Take left hand to right elbow and allow weight of hand to deepen the shoulder opening (no pushing!).
- From here, turn head slightly up and then down, and find the place where the neck feels the tightest.
- Stay here for 5 to 10 deep breaths. Repeat on the other side.
Photo: Fredy Soberanis
Eagle Arms
- Begin seated any way that is comfortable (you can do this in your desk chair if you like).
- Wrap right arm under left arm, take forearms together, and press palms together, fingertips facing up.
- Reach elbows up to shoulder height, fingertips facing away from you to deepen the shoulder opening.
- Breathe here for 5 to 10 deep breaths. Repeat on the other side.
Photo: Fredy Soberanis
Reverse Prayer
- Sit comfortably. Float arms down to either side of body and bend elbows to reach arms behind back.
- Press palms together in a prayer position on spine and reach hands as high up spine as feels good. Press elbows back so that forearms create one line.
- Breathe here for 5 to 10 deep breaths.
Photo: Fredy Soberanis
Dolphin Pose
- Begin on hands and knees. Hold opposite elbows to get shoulder's distance, then place forearms parallel to one another.
- Drop head and reach chest back through arms in the direction of your feet to enhance shoulder opening.
- Breathe here for 5 to 10 deep breaths.
Photo: Fredy Soberanis
Wide-Legged Forward Fold with Clasp
- Stand with feet wide apart, clasp hands behind back, and take a big inhale to open chest.
- On the exhale, soften knees and fold forward, letting head fall toward the ground.
- Keep shoulders away from your ears. Do your best not to shrug them.
- For a deeper shoulder opening, press the meat of your palms together. Breathe here for 5 to 10 deep breaths.
Photo: Fredy Soberanis
