A 25-minute Iyengar Yoga practice focused on relieving tension in the neck, shoulders, and upper back. Through a series of accessible poses and alignment-based actions, this sequence helps create greater mobility in the upper spine while encouraging improved posture and support throughout the body.

While the practice is short, it addresses common patterns associated with desk work, prolonged sitting, and daily habits that contribute to stiffness and rounding through the shoulders and upper back. Once familiar with the sequence, many students find they can revisit the essential actions in just a few minutes each day.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Modern life asks a great deal of the neck, shoulders, and upper back. Hours spent sitting, working at a computer, driving, or looking down at devices can contribute to tension, stiffness, and postural changes over time.

This practice explores simple but effective actions that help restore mobility and awareness to these areas. Rather than focusing on aggressive stretching, the sequence emphasizes organization, support, and understanding how the upper body functions within the larger structure of the pose.

The result is a practice that is both accessible and practical. Whether used as a standalone sequence or incorporated into a broader routine, it offers valuable tools for maintaining greater ease and responsiveness in the upper body.

What You'll Practice

• Releasing tension in the neck and shoulders

• Mobilizing the upper back and thoracic spine

• Improving posture and upper body alignment

• Creating greater awareness in the shoulder girdle

• Exploring foundational Iyengar Yoga actions

• Developing a short sequence suitable for daily practice

When to Use This Practice

• When experiencing neck or shoulder tension

• During periods of upper back stiffness

• After long hours sitting at a desk

• As part of a daily posture-supporting routine

• When seeking a quick and effective movement break

Who This Is For

• Students experiencing neck or shoulder tension

• Practitioners with upper back stiffness

• Anyone interested in improving posture

• Office workers and desk-based professionals

• Both beginner and experienced yoga students

Frequently Asked Questions

Can yoga help with neck and shoulder tension?

Many students find that yoga helps improve awareness, mobility, and support in the neck and shoulders. Consistent practice often contributes to greater ease and comfort in these areas.

Why focus on the upper back when addressing shoulder tension?

The shoulders and upper back are closely connected. Improving mobility and organization in the thoracic spine often influences how the shoulders function and feel.

Can this practice help with posture?

This sequence explores actions that support better organization through the upper body. Over time, greater awareness and strength can contribute to improved posture.

How often should I practice this sequence?

Because the sequence is relatively short and accessible, it can be practiced regularly. Many students benefit from incorporating it into their daily routine.

Is this suitable for beginners?

Yes. The practice focuses on foundational actions and accessible poses, making it appropriate for beginners while still offering useful refinements for experienced practitioners.

Can I shorten the sequence once I know it?

Yes. Once the actions become familiar, many students are able to revisit the key elements in a shorter amount of time, making it easier to maintain consistency.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog