Yoga sequence for tight shoulders

Ten minutes for stiff, rounded shoulders and a tight upper back, combining opening with the strength that holds it.

Time

10 min

Level

Beginner

Poses

9

Goal

Free stiff shoulders and open the chest

Shoulders that feel tight are often weak in the mid-back rather than short in the front. This sequence does both.

The sequence

1. 1. Cat–cow1 min

   Let the shoulder blades move on the ribcage.

2. 2. Puppy / melting heart1 min

   Hips over knees, chest melting toward the floor.

3. 3. Cow-face arms, right1 min

   Belt between the hands; no forcing.

4. 4. Cow-face arms, left1 min

   Second side. Ribs stay down.

5. 5. Standing fold, hands clasped behind1 min

   Clasp behind the back and let the arms fall overhead.

6. 6. Locust, arms back3 × 20 sec

   This is the strength half — mid-back doing the work.

7. 7. Sphinx1 min

   Forearms down, chest wide, shoulders away from the ears.

8. 8. Reverse prayer or hands clasped1 min

   Hold opposite elbows behind the back if the palms will not meet.

9. 9. Child's pose, arms wide1 min

   Walk the hands wide and let the armpits open.