Yoga For Neck, Shoulders, Upper Back – 10 Minute Yoga Quickie – Yoga With Adriene

(upbeat music) – Hi everyone.
Welcome to Yoga With Adriene. I’m Adriene and this is
Benji and today we have a targeted practice for
the neck, the shoulders and the upper back body. So please join me in a nice
comfortable seat of your choice. We’re gonna sit
up nice and tall. Right away, take
a deep breath in. And as you exhale, just relax
your shoulders down away from the ears arriving here for
your 10 minute awesome practice. Inhale in again
through the nose. Exhale, relax the
shoulders down. And for this next
cycle of breath, go ahead and close your eyes. Here we go.
Big breath in. And long breath out
relaxing the shoulders down, allowing yourself to
arrive here in the moment. I always say a
little goes a long way. And that it shall. Go ahead and open your eyes. We’re gonna bring the fingertips to kiss the tops
of the shoulders. Moving with the breath. Inhale, send the elbows forward. Let the elbows kiss together
or reached towards each other. Feel that stretch in
the upper back body. And draw your navel in. Then slowly continue the journey taking the elbows
all the way up. Reach, reach, reach. Think of this long beautiful
stretch from elbow to shoulder and shoulder to waistline so we’re really lifting
up out of the waist. Great, then
continue the journey. Carve a line with your
elbows all the way back. Opening up through
the pecs, the chest. Imagine you’re pinching a pencil between your
shoulder blades here. Really retracting back elbows
reaching towards the center of the back body and
then all the way down. Tag a lot of
weight in your elbows. Feel this beautiful
stretch through the neck. You can even gently
nod the head yes here. And then no. Great, then we’re just
going to do the same thing but with a little more fluidity. Here we go. Elbows kiss
together, deep breath. Reach it all the way up. Lift up out of the
waistline big stretch. Take it around and back. Again, inhale to reach forward. Feel the upper back body
stretch then lift up. All the way up from the
pelvic floor around and back. And then one more, here we
go, big breath as you reach the elbows forward and up, around and back. Now this time when you’re back, keep the heart lifted, shoulder
blades drawing together. You’re gonna release
the fingertips down. Fingers stay facing in towards
your body and you’re going to bring the fingertips
to kiss the earth. Squeeze the elbows back. Inhale, lift the chest,
lift your sternum and then a gentle
lift of the chin. Beautiful, inhale in here. Exhale, right ear
over right shoulder, breathe. Pressing into the fingertips. Drawing the
shoulder blades together. And then bring
the head back to center and the left ear
over left shoulder. Squeezing, actively squeezing
shoulder blades together upper back body engaged. Gorgeous, bring it up. Release the hands. Palms come together, Namaste. Interlace the fingers. You’re going to bring them all
the way up and behind the head. Thumbs can extend
to cradle the neck. You can even give yourself
a little neck massage here. And then we’re gonna inhale,
lift up through the front body, think Cobra. Exhale, draw the
shoulder blades together again, elbows nice and wide. Inhale in here. Exhale, chin to chest. Elbows kiss together and you’re
not going to actively press the hands against the head but just allow gravity to
do the work here. Breathing so important that you bring the element
of the breath into play. Take one more cycle
of breath here in and out. Then think of this
as a blossoming. You’re going to
slowly lift the chest so take your time basically. Lift your heart open and then
just release the fingertips. Big stretch any which
way that feels good, opening through the chest. Finding soft easy
movement through the neck. Awesome work. Okay, from here left ear to
left shoulder once again. Right fingertips are out. We’re gonna inhale in, exhale draw the
shoulder blades together. Inhale in again. You’re gonna begin to lift up
your right fingertips and flex right fingertips
towards the sky. So we’re pressing right
hand into an imaginary wall. You’re feeling a beautiful
stretch between the right ear and right shoulder and
the neck, the trapezius. The upper back body still
engaged as the heart lifts. If you need a little more here
take your left fingertips gently sweep, sweep them all the way up and over and right on the right you’re here just gently resting. Again, you’re not pressing.
Letting gravity do the work. Notice if you’re
collapsing forward here. Actively draw the
shoulder blades together. Breathing deep here and if it’s
too much you can just bring the fingertips down and
if you need more, reach the fingertips
all the way up. Big sensation. Great, inhale in here. Exhale to gently
unravel, release everything. Fingertips come to the earth. Great, whenever you’re ready
right ear over right shoulder. Breathing. Draw the
shoulder blades together, lift your heart. When you’re ready left
fingertips begin to levitate. And then we’ll flex,
pressing left palm away. Really reaching left
fingertips towards your face. Keep the chin
slightly lifted here. Interested in a little, more
than you can take your right fingertips sweep them all the
way up and over and around to land gently on the left ear. Breathe deep here. Awesome, take one
more cycle of breath in. And out slowly began to unravel. Both fingertips
kiss the mat here. On your next breath in, lift
the shoulders up to the ears and then exhale take them
around and back and down. Twice more like that,
inhale, reach ’em up. Lift ’em up. Big breath in,
exhale around and down. And once more, big inhale. And exhale. Awesome, baby, a little saucer
size circles with the nose. You’re gonna draw
little baby circles one way. And then let it grow a little
bit bigger so we move from like a saucer to like a
salad plate, if you will. And then it gets
a little bigger, dinner plate. Frisbee and then like a big symbal. Okay, then reverse it. We’re gonna start
large and grow smaller. Daily neck hygiene so important. Benji agrees. Alright, when you come back
to center we’re gonna take it forward and onto all fours. Hi buddy. When you get there
take a deep breath in, a long breath out. On your next inhale you’re gonna
reach the right fingertips all the way up. Feel a nice
big opening through the front body, front chest. And then exhale thread the
needle you’re and take your right fingertips under the
bridge of your left arm and we’re going to rest
on the right ear. So yogi’s choice here, you can
press the left palm into the earth, left elbow give yourself
a little connection here to find a deeper stretch in
the upper back body. Another option is to
curl the left toes under, send left toes back. Find a version that
works for you today. Take a deep breath in. A long breath out. And then slowly unravel,
bring it back to center and we’ll take it
to the other side. One last twist so really
find your breath here. Inhale, open up through
the front body, front chest. Left fingertips to the sky
and then when you’re ready, exhale, thread the needle. Left fingertips go in and
underneath the bridge of your right arm and same thing, find what feels good
with your right hand. Find that connection, feeling
that opening through the back of the left shoulder, upper back body
and option if it feels right in your body to
curl the right tools under, extend the right leg. Keep those right
toes on the earth. Breathe deep. Mhmmm, mhmmm,
take one more inhale in. And exhale out. And then slowly unravel. Come back to center. You can come back to a seat
either sitting on the heels or back at cross-legged. We’ll bring the palms together. Take one more final loving
breath in through the nose. And out through the mouth. Relax the shoulders down. Let go of any stress or
tension and close your eyes. Give thanks for this moment. This little ditty of
self love and self care. You rock. I’ll see you next time. Namaste. (upbeat music)

85 Replies to “Yoga For Neck, Shoulders, Upper Back – 10 Minute Yoga Quickie – Yoga With Adriene

  1. I love your channel, thanks so much for what you share! I'm on your day 5 of 30 days of Beginners Yoga and LOVE IT.

  2. Ok this is amazing…I felt so much better after doing this. My neck was kinda stiff today and while I was doing this yoga set I realised it barely hurt!! Thanks so much❤

  3. Really stressed out, and that is why i need this so much. Gonna try to repeat every day!! Thank you so much! Really helps

  4. 1:22 Somebody else gave big boobs and have problem to put their elbows together or it's just me?

    But seriously this us amazing. I feel so relaxed and my neck finally isn't so tense, my headache also stooped. It's just great, soothing feeling 💙

  5. My dog RJ is not nearly as calm as yours, lol.
    He changed the video on my phone mid way. He also decided he was going to thread the needle too by going under my arm. His sister (missy) would also be licking me nonstop if she wasn’t busy eating lol.
    Thanks for the video, it really helped loosen my shoulders after doing a looong project.
    God bless 🙏🏻

  6. Hi Adriene ! I keep coming back to this amazing video as I tend to collect a lot of tension and pain in those 3 areas, neck shoulders, upper back (in my jaw as well), so this is really perfect. Do you have any advice though about posture and daily habits to prevent and reduce those tensions ? I try my best and sometimes give myself a little neck massage but it doesnt always help. I am only 20yo and I'm afraid those tensions might get worse and worse throughout my life. do you think it's better to sleep with or without a pillow ? anyway I guess every body is different and there are no strict rules… but I would be very glad if you answered my question 🙂 thank you for all you do! love you xx from France&Hungary

  7. Many days, week, months, I quit doing yoga for various reasons, most of them for specious reasons. Every time I come back to it, I do Adrienne's yoga and first I choose something gentle till I get into it again. It's a great feeling to get back into it with her versions. You will not hurt, but just feel good, most of the time anyway.

  8. This is probably the best yoga I’ve had that does help with my neck/shoulder/upper back pain. Thank you for sharing this with us!

  9. I love the stretches in this one. I often carry a lot of tension in my neck and shoulders – this is a great tension reliever. Thanks so much Adriene 🙂

  10. I carved 3 pumpkins the other day and my shoulder was definitely feeling it. This felt so good, my muscles needed the release and I will likely do this quickie again. Thanks Adriene!

  11. I had terrible headache and pain in my neck the whole day. I couldn’t wait to be home and do some yoga. Thank you. I feel better and happy. I am sending so many hugs to you and Benji.

  12. Steno3in neck was borthering me at work. Just found this video, and done this standing up. AWESOME!

  13. Sooo good!!!I think this is my most favorite shorter one now – it’s power packed! I noticed it was challenging for me to focus and have a smooth breath – then when you got to thread the needle I thought: “ooh! My favorite!” Then at the end when you said to unwind: “I don’t wanna unwind!” 🤣🤣🤣

  14. My upper back and shoulders hurt so much i could cry. It was difficult to do the moves but it also felt good to stretch them.

  15. Thank you Adrienne. I've been doing your videos for a few years and I love your classes regardless the length they always leave me and my body feeling great

  16. Thank you again! The shoulder is healing haha! Day #70 of daily practice! This was a lovely start to my volleyball tournament day!! Namaste ~

  17. Adriene! I cannot tell you what a blessing you've been to me! I've struggled for my entire adult life to come into a healthful routine and your videos have been huge for me! I have come from feeling almost dead all the way through to touching on my vibrancy again. I am so grateful for you and what you do. Thank you for sharing your light with the world!!


  18. Wow I had some bad upper back pain from over working my shoulders and back in the gym and after just 10 minutes so much stress has already been taken off. Thank you!

  19. dear Adriene, I read just a few of the comments below. I am so happy for you and for the people who You and Benji are helping. HOW gratifying it must be and full of happiness of heart to help people on such a deep level. How fantastice! of you!!!!!! God Richly Bless you!

  20. Side note: helps for clavicle pain after a bad sleeping position as well!:) Thank you Adriene, you are one of the people who instantly makes me feel amazing both spiritually and physically♥️

  21. This is what you get when you do something that you love. You inspire people and make them feel good and most important you make them want to work on themselves (and love themselves too).
    Thank you. <3

  22. I'm in love with Adriene, haven't done any of her videos for a while but made time for ten minutes today at my desk at work and my god it's like a magic reset button. She is such a god send, my neck problems have melted away in ten minutes going to make the time to do this everyday.

  23. As someone with almost constant shoulder tension every single one of her neck and shoulder related videos are so so so good. I cant even describe how many times I've done them. She could post a new neck video every week and I'd be equally excited for them I cant get enough upper body hygiene routines ^_^

  24. Ive been pretty sore for the past few days for trying a new upper arm strength excercise i did at the gym the other day, doing a few of your sessions really helped relax my body from the tension. Thank you for these videos! I'm thinking about doing a session every night before bed 🧘‍♀️💤

  25. I had been experiencing low back pain while trying to rest at nighttime. I feel that my hips will get out of placement when I rest on my side. I never experienced this kind of situation again after I discovered about this back problems guide called “Kenzαnο αyb” (Google it). I could now sleep well once again now that my back ache is gone. .

  26. I keep coming back to this practice for when I feel tense or just need something gentle in the morning. Always helps me when my neck is stiff or my shoulders are tense. Thank you.

  27. Adrienne it's an extremely effective practice for the shoulders, neck and upper back. Thank you for sharing it with all.

  28. This practise helps relaxing not only your shoulders and neck, but also your mind. I feel like even my thoughts relax with this session. Thanks again Adriene. You do a lot for me.

  29. I watch a lot of videos on youtube and I'm subscribed to many channels. This channel is by far my favorite, nothing compares. Keep doing what you do! I wish you and Benji all the best 🙂

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