15-minute Yin Yoga to melt away your shoulder tension

Tight shoulders are an almost universal complaint these days. Intense workouts, sitting for long periods of time, hunching over laptops, scrolling (and scrolling, and scrolling) on ​​phones, gripping the steering wheel, and the built-up stress of everyday life all take their toll on the shoulder area. If 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 solution.

Although yin yoga does not typically emphasize the upper body, there are certain poses and variations that can target these areas. By embracing these poses and holding them for several minutes, you release connective tissue, creating space, mobility, and lasting ease throughout the shoulder. All you need is your breathing, your body and your patience as you settle into each position and stay for a while.

15 minute Yin yoga for shoulders

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

Melting heart pose

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

For reduced intensity, bend your elbows and pull your hands closer to your body; do the same if you experience numbness or tingling in your arms. For extra support, you can place a pillow or cushion under your breast.

Bring your awareness to your breathing. There is no need to change it; just observe it for now. Notice all the sensations arising from the pose. Breathe here for 3 minutes.

Alternative position: For a less intense way to open up tight shoulders, try Sphinx Pose.

Bow tie pose

Bow ties are a great way to stretch the back and sides of the shoulders. Lying on the front of your body, extend your right hand to the left side of the mat and your left hand to the right side as you cross your left arm over the right side. Allow gravity to gently open your shoulders as you focus on your breathing.

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

Breathe here for 2 minutes.

Broken wing pose

From Bow Tie, extend your right arm straight out to the side. It can be perpendicular to your body or at any angle that feels right for you. Gently roll onto your right hip and rest the right side of your head on the mat. Your left hand can remain in front of your body and take as much of your body weight as necessary to support your shoulder. Your left leg can step behind you to support your balance if comfortable.

Gently play with your edges while focusing on your breathing. Stay here for 2 minutes.

Bow tie pose

Repeat the 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.

Crocodile pose

Finish by resting for a minute or two in Crocodile Pose, which is essentially forward-facing Savasana. Allow your shoulders to fully relax and soften as you silently absorb the opening.