Neck and Shoulders

Use this neck and shoulders warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body’s muscles and joints prior to any of the pose sequences.
∗ MP3 Audio Downloads available for this Sequence

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Use gentle fluid movements synchronized with slow deep breathing. For a deeper effect, hold each stretch for 1-2 breaths. This sequence is contraindicated with recent or chronic injury to the arms, neck or back.

1. Start in any seated position.

yoga poseKeep the shoulders down and back, the spine long and the chest open.

2. Inhale the fingertips up to the ceiling.

yoga poseKeep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

3. Exhale the left hand to left ear and right hand to floor.

yoga poseDrop the left ear to the left shoulder and use the left hand as a weight to gently stretch the side of the neck. Walk the right fingertips away from you to deepen the stretch.

4. Inhale the fingertips up to the ceiling.

yoga poseKeep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

5. Exhale the right hand to right ear and left hand to floor.

yoga poseDrop the right ear to the right shoulder and use the right hand as a weight to gently stretch the side of the neck. Walk the left fingertips away from you to deepen the stretch.

6. Inhale the arms up, interlace the fingers and press the palms to the ceiling.

yoga poseKeep the shoulders down and back, the hips grounded to the floor and reach through the palms.

7. Exhale and interlace the hands behind the neck and drop the chin.

yoga poseDrop the chin towards the chest and use the arms as a weight to gently create a deep stretch in the back of the neck. Let the arms be relaxed and the elbows point down.

8. Inhale and lift the chin, gaze and chest and reach the elbows back.

yoga posePress up through the chin while looking up and reaching the elbows back to feel a stretch in the front of the neck.

9. Exhale the hands to the knees or floor.

yoga poseBring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

10. Inhale the fingertips up to the ceiling.

yoga poseKeep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

11. Exhale and twist to the left.

yoga posePlace the left hand on the right knee and the right hand behind your back. Look over your right shoulder and look behind you. Keep the spine long and the shoulders down.

12. Inhale the fingertips up to the ceiling.

yoga poseKeep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

13. Exhale and twist to the right.

yoga posePlace the right hand on the left knee and the left hand behind your back. Look over your left shoulder and look behind you. Keep the spine long and the shoulders down.

14. Inhale the fingertips up to the ceiling.

yoga poseKeep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

15. Exhale the hands to the knees or floor.

yoga poseBring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

16. Either repeat this warm up sequence, continue with another warm up sequence, or begin a posture sequence

Comments 8

  1. I like number 7… the mp3 gives a faster pace than what i usually have in my yoga practice, though.

  2. Thank you. I love the warm up sequences for the upper body but it would be nice to add some for the rest of the body. Like hamstrings, hips, ankles.

  3. 3, 5, 11, and 12 have the wrong descriptions. I can’t believe I had to go through this.

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