A 25-minute Iyengar Yoga practice focused on relieving the tension that accumulates from modern life. Whether you've spent hours at a computer, looking down at your phone, or working at a desk, this sequence helps release the neck, shoulders, and upper back while strengthening the upper arms to better support posture.

Rather than simply stretching tight muscles, the practice explores how improved strength, mobility, and alignment work together to create lasting comfort through the upper body. It's an accessible sequence that can become a regular antidote to the physical demands of technology.

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

About This Practice

"Tech neck" has become an increasingly common experience as many of us spend hours each day looking at screens. Over time, this posture can contribute to stiffness through the neck, tension across the shoulders, and reduced mobility in the upper back.

This practice addresses those patterns by combining gentle mobility with strengthening work. Rather than relying solely on stretching, you'll develop greater support through the upper arms and shoulder girdle while restoring freedom through the neck and thoracic spine.

The sequence is suitable for a wide range of practitioners and offers practical tools that can be incorporated into daily life to help offset the effects of prolonged sitting and screen time.

What You'll Practice

• Releasing neck tension

• Mobilizing the shoulders and upper back

• Strengthening the upper arms

• Improving posture and upper-body alignment

• Creating greater mobility through the thoracic spine

• Counteracting the effects of prolonged screen time

• Developing a repeatable upper-body maintenance practice

When to Use This Practice

• After working at a computer

• Following long periods of phone use

• When experiencing neck or shoulder tension

• During an afternoon movement break

• As part of a daily posture-supporting routine

Who This Is For

• Office workers and desk-based professionals

• Students spending long hours studying

• Anyone experiencing "tech neck"

• Practitioners looking to improve posture

• Both beginner and experienced yoga students

Frequently Asked Questions

What is tech neck?

Tech neck refers to the strain and tension that can develop in the neck, shoulders, and upper back from spending extended periods looking down at phones, computers, or other devices.

Why strengthen the upper arms when addressing neck tension?

The neck and shoulders function as part of a larger system. Developing strength through the upper arms and shoulder girdle helps create better support for the neck and improves overall posture.

Can yoga help improve posture?

Yes. By improving awareness, strength, and mobility throughout the upper body, yoga can help students develop healthier postural habits over time.

Is this practice suitable for beginners?

Yes. The sequence is accessible while still offering meaningful work for more experienced practitioners.

How often should I practice this sequence?

Students who spend long hours at a desk or using digital devices often benefit from practicing this sequence regularly as part of their weekly routine.

Will this practice help relieve upper back stiffness?

Many students find that combining mobility, strengthening, and improved alignment helps reduce feelings of stiffness and restore greater ease through the upper back.

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