Yoga for Upper Back Pain | 10 Min Yoga for Neck & Shoulder Tension | Upper Back, Neck & Shoulders

Yoga for Upper Back Pain | 10 Min Yoga for Neck & Shoulder Tension | Upper Back, Neck & Shoulders


Hi, I’m Christina and welcome to my channel Christian yoga in today’s video we will be doing a short sequence That is dedicated to upper back neck and shoulders if you’re experiencing tension stiffness stress anxiety especially in your upper back neck and shoulders This sequence is the perfect thing to do for you before we get started if you aren’t yet subscribe to this channel Hit that subscribe button down below the video for two free yoga classes every single week It is completely free to subscribe and I would love to have you as a subscriber So if you’re ready grab your mat, and let’s get started I’m going to begin by sitting on the ground you can sit just on the ground as you would or You can place a blanket underneath your hips if you would like if that’s more comfortable you can also sit in your asana with a block However, you would like you can just sit comfortably so that your arms your shoulders and your neck can move freely Wherever you are Ground your hands down you can bring them to your legs And we’re going to come into some neck and shoulder rolls So drop your chin to your chest Begin to circle your neck around to the right Rotating your whole head around in a circle to the right about eight times Keep the rest of your body stable as your head is rotating Be mindful of your neck and that you are Gently stretching the muscles in your neck here About four more rotations To and one From here drop your chin to your chest briefly before you rotate in the opposite direction Rotating your head around to the left keeping the rest of your body stable gently stretching the muscles in your neck About five more rotations here Two more And one Gently finish your rotation drop your chin to your chest feel the back of your neck stretching And slowly raise your head back up tilt your head over to the left and wrap your arm around Your head gently pulling the head over to the left stretching the neck muscles on the right side Keep your shoulders even with one another so keep that right shoulder down We’re not tugging on our head here, so be very gentle with your head and neck Just the weight of your hand alone is providing enough of a stretch And slowly release your hand from your head and switch sides Tilting the head over to the right stretching the left side of your neck wrap your hand around the head gently allowing the weight of the hand to stretch the left side of your neck here and breathe Slowly release your hand from your head and will begin to roll our shoulders So we’re rolling them forward up and back keeping the rest of your body stable as we’ve been doing And we’re gently rolling our shoulders, so we’re rolling them backwards Nice and slow and smooth the movements About five more shoulder rolls here And last one and now we’ll roll them in the opposite direction rolling them forward Backwards up and forwards Keep the rest of your body nice and stable About five more rotations forward Two and last one Okay from here raise your right arm out to the side lift it up Bend the arm bringing the elbow behind the head take hold of that elbow in your left hand and gently stretch the tricep muscle on the right side Gently pulling that arm in towards the center line of your body sitting up tall breathing here Release your hand from your elbow. Take your right arm cross it in front of your body hug that arm in towards your chest Stretching the outer edge of your shoulder and breathing, can you’re sitting up tall? Release your arm And we’ll switch sides raising the left arm out raise it up Bend the elbow and hold on to the elbow behind your head with the right hand Gently pulling that arm in towards the center line of your body sitting up tall stretching the tricep on the left side Release your hand from your elbow and then cross that arm in front of your body Hug it in towards your chest and breathe here stretching the outer shoulder on the left side Release your arms, and then we’ll come to our hands and knees Bring your knees are three underneath your shoulders your hands are directly underneath your hips. We’ll take a few cat and cow stretches Inhale arch your back Look up and forward spread your shoulders wide you don’t have to incorporate your feet, but if you want to you can Exhale tuck your tailbone looking towards your thighs reach your upper back towards the ceiling for cat pose Inhale arch your back for cow Exhale curve for cat pose Inhale spread your shoulders and collarbones wide apart for cow Exhale come back to your cat phones looking behind you reaching our upper back towards the ceiling Inhale for cow once more Exhale for cat From here come to a flat back Reach your arms out in front of you and slide them forward even further bringing your forehead to the floor Open your chest towards the floor open your armpits towards the floor and breathe here Slowly bring your head up Touch your big toes together behind you keep your knees slightly apart Relax over in a child’s pose and breathe here Can we lift your head up thread your left arm underneath your right coming to a twist bring your left temple to the floor Slowly unwind from your twist take your right arm thread it underneath your left bring your right temple To the floor for a twist and Child’s Pose And why from your twist once again, you can slowly roll yourself up From here feel free to take a shavasana if you would like you can pause the video, then once you’re done You can come back and end the class here Cross your shins flex your feet underneath your knees bring your hands to your legs and sit up tall Take a deep breath in through your nose and release it out And Bring your hands to meet at the center of your chest bow your head to your fingertips namaste Thank you so much for watching I hope you enjoyed this class if you like this video give it a thumbs up leave Any questions or comments in the comment section below and please don’t forget to subscribe for two free yoga classes? Every single week I would love to have you join this community as a subscriber Everyone here is so nice and this community is growing Every single thing for even more yoga from me helpful yoga tips advice free and premium yoga offerings visit my website krista yoga dot-com and Don’t forget to also head over to instagram and follow me at krista yoga over there as well for daily yoga inspiration motivation Helpful yoga tips advice as well pretty much. Just more yoga from me Behind the scenes of this channel as well so head on over to instagram at risk’ yoga And follow me over there as well all the links are listed in the description box below. Thank you so much. See you next time

12 comments on “Yoga for Upper Back Pain | 10 Min Yoga for Neck & Shoulder Tension | Upper Back, Neck & Shoulders

  1. Yoga With Christina - ChriskaYoga Post author

    πŸ’₯πŸ’₯ Don't forget to download my FREE guide on 5 Ways to Change Your Life With Yoga: http://bit.ly/ChangeYourLifeYoga πŸ™ƒπŸ’—

    Reply
  2. Kirsty Macfarlane Post author

    Thank you so much for this Christina, really eased my upper back and neck. Much love, namaste πŸ™ πŸ’– πŸ’– πŸ’– πŸ’–

    Reply
  3. Anna Teittinen Post author

    Hello Christina! I did this workout after my morning mostly upper body focused workout session at 6:15am. I feel really good now! Thank you so much! Have a wonderful day! πŸ™‚

    Reply
  4. Anna Teittinen Post author

    Good morning Christina! I just did this routine again after my upper body strength workout session! My shoulders and arms feel so good! Thank you so much again for making wonderful and amazing yoga routines! I really enjoy doing them so much! Have a great day! πŸ™‚

    Reply
  5. Anna Teittinen Post author

    Good morning Christina! I just did this routine again after my upper body strength workout! This is one of my favorite routines! Arms feel so good! Thank you so much always! Have a wonderful day! πŸ™‚

    Reply
  6. Anna Teittinen Post author

    Good morning Christina! I just did this routine again after my upper body strength workout! This is one of my favorite short on time post workout routines! Feels so good! Thank you so much again! Have a wonderful day! πŸ™‚

    Reply
  7. Bregjes Bende Post author

    Decided for a session for my back issues.. This was the top suggestion from YT.
    Loved it! Very soothing.
    Also yr voice is.
    Thank you.
    Namaste πŸ•‰οΈ

    Reply

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