A simple sequence for relieving tension in the neck and shoulders. Appropriate for all levels.
Pose One: Constructive Neck Rest
a) Lie on your back, feet wider than hips, knees rest together. Have a rolled blanket fully supporting the natural curve of your neck. Close your eyes and breathe, allow your neck and shoulders to soften.
b) Begin slowly turning your head from side to side, noticing what you feel.
c) Reach arms out to sides, shoulder height, a couple inches off the ground. Begin to fully internally and then externally rotate your upper arm bones. Repeat this action a couple times, moving with your breath.
d) With your arms fully externally rotated (palms facing ceiling), allow them to rest on the floor. Now repeat action (b), turning head from side to side, noticing any changes you feel. To come up, roll to one side and use your hands to help you press up to sit.
Pose Two: Soft Uttanasana with Traction
a) Stand with your feet at least hip distance apart, knees bent. Hinge from your hips and fold forward.
b) Loosely interlace your fingers behind your head, near the base of your skull. Allow the weight of your arms and head to gently traction the back of your neck. Try not to pull on your head, or tuck your chin - rather, with each exhale soften the back of your neck, and release the weight of your skull further toward the floor.
c) To come up, release your arms to the ground. Keep your knees bent and the back of your neck soft as you slowly roll up to stand.
Pose Three: Garudasana (Eagle) Arms
This pose can be done seated or standing.
a) Begin by crossing right arm over left in front of your chest. Bend your left elbow and touch your thumb to your nose.
b) Bend your right elbow as you wrap your forearm around to the right of your left. Bring your palms to touch in front of your face, fingers pointing straight up. Breathe.
c) Gradually lift your elbows up away from the ground, and move your wrists out over your elbows. Broaden your collarbones, and breathe in between your shoulder blades. Repeat the same pose with the left arm on top.
Pose Four: Theraband Neck Stretch
a) Stand in the middle of a Theraband with your feet hip distance apart. Reach down and pick up the right side of the band with your right hand. The closer you grab to your foot, the more intense the stretch will be.
b) Stand up and straighten your right arm by your side. Begin to slowly lean your left ear toward your left shoulder. Move your right shoulder-head back, and allow the band to traction your right shoulder blade down your back. Breathe.
c) Slowly being to turn your head, shifting your gaze down toward your left armpit. Notice how this changes the sensation of stretch in your body. Repeat the same pose on the left side.
Pose Five: Gomukasana Variation
a) Start by taking your left arm behind your back with your elbow bent, like the bottom arm in Gomukasana.
b) Notice how the head of your shoulder wants to move forward as your shoulder blade wings off your back. Back off. Make a fist with your left hand. Press your fist into your back to help you move your shoulder head back and roll your shoulder blade onto your back. Breathe.
c) Continue moving your shoulder head back as you lean your right ear toward your right shoulder, then begin slowly lifting your chin away from your chest and gaze toward the ceiling. Soften your face and smooth out your breathing.
d) To come out of pose, bring your head back to neutral. Then continue pressing with your fist as you drag it down your back to release your arm. Repeat on second side.
Pose Six: Nerve Stretch
a) Stand an arm's distance away from the wall, with your feet hip distance apart. Take your right hand to the wall, shoulder height, an inch or two in front of your body. b) Straighten your arm, and press your whole palm into the wall. Move your right shoulder head back, and pull your shoulder blade down your back. Breathe.
c) Take your left ear toward your left shoulder. Try not to drop or lift your chin. Recommit to moving your right shoulder back and down, straightening your arm, and pressing through the base of your first finger and thumb. Breathe and soften your face.
d) Now begin to slowly turn your head to look toward your left armpit. Again, take your right shoulder head back and pull your shoulder blade down your back. Straighten your arm and press through the base of your first finger and thumb. Continue to breathe and notice what you feel.
e) To come out, bring your head back to neutral then release your arm. Repeat the same pose on the other side.
Pose Seven: Downward Dog with Block
This version of Adho Mukha Svanasana, or Downward-Facing Dog, uses a block under the forehead to support the natural curve of the neck.
a) Begin on hands and knees. Place a block, medium height, below your chest. Hands should be a few inches in front of shoulders, at least shoulder distance apart, with fingers spread wide.
b) Firm your outer arms and roll them away from each other, breathe across your collarbones and in between your shoulder blades. Root down through the base of your first finger and thumb.
c) Tuck your toes under and begin to straighten your legs. Point your sitting bones up towards the ceiling, and use your legs to reach them as far away from your hands as possible. Pause, breathe.
d) Continue slowly straightening your legs, keeping sit bones high and your spine maximally long. Stop straightening legs when sit bones begin to drop or your low back starts to round.
e) Rest your forehead on the block. If your head doesn't comfortably reach then build up the support (with another block, folded blankets or bolster), until your head can rest with the natural curve in your neck supported.
f) Continue pressing your thighs back to pull the weight off your arms and to lengthen your spine. Breathe into the space between your shoulder blades.
g) To come out of the pose, gradually bend your knees down to the floor. Keep your neck long and soft, and use your arms to help you press back to sit on your heels.
Pose Eight: Savasana with Neck Roll
We finish this sequence like we began, lying on the back with a rolled blanket supporting the cervical spine.
a) Lie on your back, feet wider than hips, allow your knees to rest together. Have a rolled blanket fully supporting the natural curve of your neck. (You may also need a folded blanket under your head, behind the roll, if you you feel your forehead dropping back to reach the floor.) Relax your neck, throat, and shoulders, let the back of your skull feel heavy. Allow your eyes to close.
b) Once more, slowly turn your head from left to right a couple times, noticing if this action feels different now than it did in Pose 1.
c) Relax your jaw, and soften the muscles around your eyes. Let your breath be easy and natural. Rest here as long as you like.
d) When you are ready to come out, reach one arm overhead and slowly roll over to that side, using your upper arm as a pillow. Take a breath. Keep your neck and shoulders soft and use your hands to help you press up to sit.
Namaste. 🙏