8 min Morning Yoga for Neck, Shoulders & Upper Back - UPPER BODY YOGA STRETCHES
By Yoga with Kassandra
7 mins 55 secs
Added Aug 24, 2025
Join Cassandra for a revitalizing upper body yoga flow perfect for intermediate practitioners. This short, no-props-needed sequence focuses on releasing tension in the neck and shoulders, improving posture, and increasing upper body flexibility.
Expect gentle twists and stretches targeting the shoulders, neck, and upper back, leaving you feeling refreshed and ready to take on the day. The practice culminates in a calming seated sequence, ensuring a balanced and relaxing experience.
Focus Areas
Focus Area Full Body
A well-rounded practice that engages and stretches all major muscle groups.
Focus Area Shoulders
Focuses on releasing tension and improving the range of motion in the shoulders and neck.
Focus Area Upper Back
To target posture, release tension between the shoulder blades, and open the chest.
Difficulty Beginner
For those new to yoga or who prefer a focus on foundational poses and alignment.
Pace Gentle
A slow, soft, and mindful practice with an emphasis on relaxation and gentle movement.
Pose Type Forward Bends
A practice focused on forward folds for calming the mind and stretching the entire back body.
Pose Type Twists
Features twisting postures to aid digestion, detoxify, and improve spinal mobility.
Props No Props
A practice that can be done with just your mat; no extra equipment required.
Yoga Poses
Downward-Facing Dog
Adho Mukha Svanasana. An inversion that resembles a dog stretching, forming an inverted V-shape with the body.
Child's Pose
Balasana. A restful pose where you sit back on your heels and fold your torso forward, resting your forehead on the floor.
Cat-Cow Pose
Marjaryasana/Bitilasana. A gentle, flowing sequence between a rounded spine (Cat) and an arched spine (Cow) on all fours.
Seated Forward Bend
Paschimottanasana. A seated pose involving folding the torso over extended legs to stretch the hamstrings and spine.
Seated Spinal Twist
Ardha Matsyendrasana. A seated twist that rotates the spine and stretches the hips and shoulders.
Cobra Pose
Bhujangasana. A gentle backbend where the chest is lifted off the floor while the pelvis remains grounded.
Plank Pose
Phalakasana. A core-strengthening pose resembling the top of a push-up.
Standing Forward Bend
Uttanasana. A forward fold from a standing position, stretching the entire back of the body.
High Lunge
A standing lunge with the back heel lifted, challenging balance and building leg strength.
Warrior II
Virabhadrasana II. A standing lunge where the body is turned to the side, with arms extended parallel to the floor.
Reclining Spinal Twist
Supta Matsyendrasana. A gentle supine twist, bringing one knee across the body.
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