Shoulders & Neck

About This Class

This 40-minute dynamic flow zeroes in on the shoulders, neck, and upper spine, blending therapeutic rehabilitation concepts with traditional yoga poses. The class opens on all fours with active child's pose compressions to warm up the shoulders, then moves through Warrior One variations with single-arm overhead reaches designed to create space along the upper back. Side arm balance (side plank) develops lateral shoulder stability, while Parsvakonasana and Triangle in a bound variation introduce deliberate cervical rotation — turning the head against the direction of the torso — to decompress the neck. Standing forward folds with interlaced fingers and chin tucks (Jalandhara Bandha) release the thoracic and cervical spine. A unique push-up-plus drill on the floor activates the serratus anterior for periscapular stability. Prone Y-T-W lifts ("30-degree," "90-degree," and "120-degree" positions) systematically strengthen the rhomboids, middle trapezius, and rotator-cuff stabilizers. Bow pose with a lateral roll opens the chest and front shoulder. Seated strap work (external rotation with abduction) and block squeezing (internal rotation with elevation) round out the shoulder-girdle conditioning. The class closes with a seated spinal twist combined with a lateral neck tilt — framed as the best stretch for chronic neck tension — before Savasana. Props include a strap and a block. The pace is moderate with an emphasis on breath-led movement and sustained muscular engagement rather than speed.