Neck & shoulders TLC

Many people have chronic tension in their shoulders and neck due to long days in front of their computers and devices. This balanced practice will both target and help prevent that discomfort by reformatting the way you use your upper body. Featuring lunge salutations with shoulder-openers, locust pose and bound versions of triangle and half moon, you'll strengthen your shoulders, release tension throughout your upper body, and learn to position your head in a way that puts less stress on your neck.

Work through a series of active shoulder mobility techniques to help you create powerful joint movement and control. Then, put it to use in some dynamic lunging and twisting sequences to harness mindful stability and mobility. End with prone shoulder stretches and twists to release tension in the upper body. Great as a pre-sport or pre-yoga practice to prepare the tissues for greater challenge or as a practice on its own. Props Suggested: A strap and two blocks.

This quick tutorial will show you how to best support your head and neck while gently loosening and strengthening the muscles. Learn helpful props and positioning to avoid discomfort while getting the most out of your Pilates practice. Props Needed: A yoga strap.

This lecture and demonstration will cover shoulder anatomy and pose modifications for those with tight shoulders or an injury. There's no need to op-out of your practice when there are plenty of options as you work on getting your shoulders back to their full range of motion! Props Suggested: Two blocks and a strap.

This mellow, prop-intensive practice will help release stress and tension from your chest, upper back, and shoulders. Gradually spread relief down your spine, beginning with a blanket rolled under your shoulders, then working your way to your lower back. Roll onto your belly to get into the back of your chest and shoulders, then relax into a twist with your bolster to support you. Props Needed: A blanket and a bolster.

Get into those shoulders to create more strength and ease! Gain a deeper understanding of shoulder mobility while learning fundamental movements to access this area. Warm up with garudasana and gomukhasana arms, stay steady through plank holds and reverse table top, then wind down with a heart-opening supported matsyendrasana. Props Needed: Two blocks and a strap.

We tend to put all our focus on our front bodies, the core specifically. Keep in mind that your back muscles also play a huge role in your overall health, strength, and longevity. This routine uses slow, deliberate movements with a resistance band to open your back and increase spinal flexibility, helping you get rid of any slouch.

A combination of supported backbends using the floor for support, with a savory yin shoulder opener (pigeon with your arms), allowing you to hit the reset button in your neck and shoulders. Relax through your jaw, face and eyes while practicing these simple stretches. Props Suggested: A blanket.

Create incredible spaciousness and help dissolve tension in your neck, upper spine and between your shoulder blades. Through a mindful, dynamic, twisting and back bending practice, maximize length in your upper spine and neck. Engage Jalandhara bandha and feel the effects long after you've finished practicing. Deeply therapeutic and strengthening, leads to deep myo-fascial release and help for your neck and shoulders. Props Suggested: A block and a strap.