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)

Jerry Heath


  1. This was a lovely way to end a day of writing at my desk! Thank you for this practice. <3

  2. All of your videos are amazing and leave me feeling refreshed, also I love Benji <3

  3. It is a quickie! Namaste!๐Ÿ™๐ŸปโœŒ๐Ÿผ

  4. I did heavy manual work in the garden today. This was a gift. Instant relief in my neck, back and shoulders. Brilliant. ๐Ÿ‘๐Ÿฅฐ

  5. So good, so smooth
    Thank you so much!
    *The ending track reminds me of some kind of SpongeBob background music; felt like a peaceful return to childhood to me*๐Ÿ˜ญ๐ŸŒผ

  6. Thank you for all the great videos, Adrienne. My teenage daughter introduced me to your channel; she learned yoga through your channel. I've been doing more yoga at home lately, and very much appreciate your online "classes." ๐Ÿ˜„. I like how Benji is your assistant; my yoga partner is our cat, Zoey. ๐Ÿ˜บ

  7. Thank you Adriene! This feels so good. Shoulder is tender today and this was amazing!
    I have really enjoyed your different videos this 1st week of yoga!

  8. Another like for Benji. He is such a cool pup. Glad youโ€™re with Adrienne. ๐Ÿ™๐Ÿฝ๐Ÿ’•๐Ÿ’•๐Ÿ’•๐Ÿ’•

  9. Oh my lovely Adrienne how I've missed you๐Ÿ’š its been since our last session & how delicious& quick was this

  10. Great routine for tight shoulders and tension relief. Thanks!!! Sending love from Brazil!

  11. This helped my upper back discomfort and had me realize all the tight spots I have…Love all of your videos and share them often with friends & family. Thank you for them. namaste.

  12. I get pins and needle in my hands and up my right arm, fingers clenched when relaxed. Docs say it may be carpel Tunnel. Haven't sleep more than 3 hrs in one go for over a year.
    After doing this for 3 nights the pain is less during day. Hoping to get a few more hour soon as I feel less aware of it during day.

  13. Good Risings…
    Im on a weightloss journey and in my current phase of wanting to become stronger I forget allow my muscles not only to rest but to stretch them out. I woke up with my upper back, shoulders and neck super tight this morning. I found your lil ditty and needed to say thank you. I needed this badly. Youre very pleasant and seem like regular practical folk; which I personally like in all forms of body fitness. You gotta new sub. ๐Ÿค

  14. Wow! I don't do yoga often but that was SO NICE!! I will incorporate it into my daily workouts. Thanks Adriene! #Subscribed

  15. 7:55 lol! I can't do yoga with my dog in the room because she tries to lick my face and freaks out when she hears me struggling

  16. I do practice this almost every day. Every time I think to myself.. it's not going to feel as good as last time and EVERY TIME I am BLOWN AWAY by how good I feel during and after this practice. My posture is improving too!

  17. My neck has been strained for more than a month, and this video has helped to relieve it a fair amount, I can only hope that by continuing it will eventually go away. Thank you so much!

  18. I just wanted to say thanks Adriene and Benji! Because of some childhood injuries my neck and shoulders hurt often and hold a lot of tension that builds throughout the day. This video and your other Neck Shoulders and Upper Back Video have improved my quality of life so much.

  19. This has had an immediate effect on my muscle tension that was making me feel headachey and nauseous. Thank you!

  20. First time doing this! Tears in my eyes at the end. All the built up stress coming out.
    Definitely doing more! Feeling relaxed

  21. Thank you so much for helping me take time out for myself today ๐Ÿ™‚

  22. Hi- thanks for all the great videos! Iโ€™m curious if it usual to feel extreme tension/stretching of the throat during neck and shoulder exercises. Sometimes it feels like the front muscles (?) of my neck are going to snap. I have had issues with a paralyzed vocal cord previously which were related to a lot of face/jaw/neck pain.

  23. Thank you so much for making this video. It really helps me with the pain and tension on my left shoulder, which was injured more than 5 years ago. Before doing this yoga video, I was in pain everyday. The pain has not gone off completely but I can feel a lot of relief from the few days that I have been doing this. I hope with time that all the pain and discomfort will be gone. Thank you so much Adriene. Canโ€™t wait to try the other videos. Benji is a such a cutie. Big love!

  24. You've helped me with sooo many little bodily niggles. Love Benji. Love the way you talk calmly and meaningfully. Love how the videos are so varied and specific and helpful across such a wide range of human needs. Thank you. ๐Ÿ’œ

  25. This felt good! Glad I saw it and did it today. Much needed stretching.

  26. Well I don't have much time this morning as I'm already running a little late, I couldn't believe how much a 10 minute would make me feel better, my neck was cracking like crazy, my upper back/shoulders feel less tight, thanks Adriene and of course Benji.

  27. Came here from "reunite with your core" and can honestly say the combination really did wonders for the aches I was having

  28. Wowo that actually helped a lot with my left shoulder blade and next we love you and benji, thanks for helping me change a important part of my life Adriene ๐Ÿ™‚ amongst other practices I do

  29. One of my favourite practices! I always get a very tight trap on my right side when I'm anxious, and this practice is fantastic at creating some much needed relief!ย 
    Would I be able to ask if anyone can think of a modified version of the shoulder stretch at approx. 9 mins? My mum has suffered from a frozen shoulder and trapped nerve on the same side, I have recently just got her into yoga and she's loving it – but she can't get into the stretch because it's too painful… any suggestions?ย 
    Thank you! Namaste <3

  30. Thank you, this routine eliminated my upper back cramping and pain after doing it 3 times in twelve hours. After 3 weeks of searching I have my answer.

  31. I went to my doctor for a sore shoulder from recent increase in physical activity. She prescribed THIS VIDEO as part of my treatment plan. So great to see western medicine evolving! Thanks Adriene for driving change!

  32. Every time I come back to do this routine I feel great โค Thank you Adrien

  33. Thank you Adriene, I woke up with a sore neck today. Feeling much better after this sequence. I am reminded of the importance of being gentle to the neck area.

  34. So i just did my 1st yoga ..ive been suffering from a really bad pain in my shoulders because of AC we have at work and i thought Iโ€™d give this a try and i gotta say i feel wonderful after this few minutes and its only my 1st time as i said..thank you fpr the video , i think yoga will become my daily routine

  35. I literally never ever comment on anything but I had to let you know how amazing this video was!!!!!!! This combination of stretches is insaneeee i loved it so so much! I will be doing this everyday. THANK YOU!

  36. I love doing this time and time again. Hereโ€™s a โค๏ธ for Benji.

  37. While drawing ….and tattooing my neck was paining.. Badly but after doing yoga…..for few week …slow paining went away…thank u….adriene….โœŒ

  38. Iโ€™m a dental hygienist and my neck and shoulders are killing me. I searched on line for neck/shoulder stretching. This video popped up. This was my first yoga experience. I did exactly what you said to do and no joke. The pain is gone. Iโ€™m thinking of doing yoga daily now.

  39. I am having issues kissing the elbows because my weight, I have been bed bound for a few years and your videos help me very much also helps with my anxiety. Is there a alternative to kissing the elbows? I can almost touch but now quite

  40. Thank you Adrienne! I watch your videos everyday, thanking you for generously sharing your light with us. Sending you lots of light and love, you are blessed and beautiful <3

  41. Thank you so much for this video.I am new to yoga and I am loving your videos. They are really helping me.

  42. After a multi-day migraine my neck and shoulders were SO STIFF. This was perfect. Gentle enough where I needed it to be, able to deepen it just right. This is exactly what I needed. Thank you for making it so that i can have a productive evening!

  43. Please do a video where you don't bend your knees. Not once! I've had to stop yoga because I have serious knee pains. Every video that exist is about how to do yoga with a knee injury. I don't do yoga with a knee injury because it makes it worse. There's nothing on the internet that I can find that is knee bending free. It's so frustrating. Could you please do something that would be so great?

  44. Thanks Adriene, I appreciate these videos you make so much. Thorough, real and fun!

  45. Hello my name is Shuntae Jackson i was wondering how to do you get rid of just neck pain

  46. You rock too. Thanks. After a summer of backpacking I need to look after that upper back. Thanks for the videos.

  47. Hi Adrienne . Big Fan of you . Also , I dont think you have to point towards Benji and introduce him to us .. we already know who he is ๐Ÿ™‚

  48. My absolutely favourite yoga with Adriene of all time! Excellent for a stressed out high school teacher

  49. This one is a fav. Sometimes the whiplash tries to creep back, this helps keep it at bay!

  50. everytime I come back to your videos I always feel refreshed and full of self-love! this video is just the same. it's wonders what 10 minutes of your videos can do!! Thank you Adriene!

  51. What a powerful yoga session. Amazing what relief I felt almost instantly. You have been battling with daily neck and back pain for years. My neck even hurts when I am resting in bed. This might be what finally helps me. Thank you.

  52. Thank you for a delightful 10minutes focuses on the neck and upper back. I feel the barometric pressure changes in my sinuses which causes a lot of tension in my neck. This practice helped open some of that up! Love your show, Adriene!!

  53. When I feel a tension migraine coming on…I immediately do this and wow…you have saved many days of pain for me!

  54. I just started a new job thatโ€™s entirely desk work. Despite being a fitness instructor myself I could not get the right combo of stretches and exercises. Adrienne, I knew youโ€™d have it and boy you did! This was amazing, thank you!

  55. My first time practicing yoga and my shoulders immediately felt so great!! Time to binge watch all your videos now <33

  56. This is by far the best thing for TMJ flare-ups. Thank you Adriene. Namaste. ๐Ÿ’™๐Ÿ™

  57. Does anyone else when doing Yoga with Adriene videos at home, every time Adriene introduces Benji, yell "HELLO BENJI!" at the top of their lungs? ๐Ÿ˜€

    …..Just me? ;;-_- ๐Ÿ˜€

  58. @adrienelouise Hello Adriene! Can you please do a longer video to help with muscle knots in the upper back, neck and shoulders. Much thanks,๐Ÿ™

  59. The first week of teaching finished! Body hurt so much when I woke up, this was the perfect thing to start my day and slowly work out those kinks.

  60. Oh my gosh, this is exactly what I needed. Going to put this one into frequent rotation. Thank you Adriene for how much you freely give to viewers, you are amazing.

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