A 20-minute Iyengar Yoga practice focused on improving shoulder mobility and strength. The sequence works progressively to open the shoulders, release tension, and build stability without the use of props.
Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Rather than relying on props, the practice works directly with the body to build awareness and control. Over time, these simple actions help create more space in the shoulders and support better posture through the upper back and neck.

What You’ll Practice

• Simple shoulder movements to improve mobility

• Strengthening actions to support the shoulder joints

• Releasing tension in the neck and upper back

• Coordinating movement and awareness in the shoulders

• Building stability without the use of props

When to Use This Practice

• When experiencing stiffness in the shoulders or neck

• After long periods of sitting or desk work

• As a short reset for the upper body

• When you want a no-props practice you can do anywhere

Who This Is For

• Those experiencing shoulder or neck tension

• Anyone wanting a short, focused upper body practice

• All levels, including beginners

Frequently Asked Questions

Below are some common questions about this practice and how to get the most out of it.

What makes simple shoulder movements effective?

When done with attention and repetition, even small movements can reach deeper layers of the body. This helps improve mobility and release tension over time.

Can this help with tension from desk work?

Yes. This type of practice targets areas that often become tight from prolonged sitting, helping to release the neck and shoulders while improving posture.

Do I need props for this sequence?

No. This is a no-props practice, designed so you can work directly with your body and practice anywhere.

Is this suitable for beginners?

Yes. The movements are simple and accessible, making the practice appropriate for beginners while still offering depth for more experienced students.

How does this improve posture?

By creating more mobility in the shoulders and awareness in the upper back, the body can organize more naturally, reducing the tendency to round or collapse forward.

Continue Your Practice

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

• Practice in-person at Studio Po Yoga

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog