Yoga for Neck and Shoulder Relief – Yoga With Adriene

– Hey everyone.
Welcome to Yoga with Adriene. I’m Adriene and this is Benji. And today we
have an awesome yoga for neck and shoulder release. So this is a beautiful time
for you to just take a break from all your tasks
and tend to your body, particularly the
neck and the shoulders where we hold a lot of
tension, a lot of stress from either
emotional things, mental things, or from our other
fitness activities. So as we’re
gearing up for summer and we’re wanting
to amp up our activity, a lot of that can
sometimes manifest in the neck and shoulders. So it’s all connected, right,
the mind and the body. Here’s an
opportunity to tend to it. So hop into something
comfy and let’s get started. (gentle upbeat music) Alright, my friends, let’s
begin in a comfortable seat. You can do this
sequence in a chair or on the edge of your couch. Or get down nice and low
into Sukhasana, easy pose. And I’m sitting on a
little blanket today. You can sit on a little cushion or a little towel
if you like as well. But the main thing is you
want to come into a position where you can find
length though the spine, up and down the spine, right? So if you feel that your
spinal cord has collapsed, let’s see if we can pause the
video and make adjustments so we can at least
sit up nice and tall. And it will be
an active lift, so I just say that
because a lot of people are new to the practice. It’s really hard to
sit up nice and tall. So I just want
to acknowledge that, and that’s why
we’re going to work on the body
today with the breath. When you’re ready, take
a moment to close your eyes and just tune into
how you’re feeling. And we’ll do so by
noticing the breath. And as you’re ready,
just taking a couple of nice refreshing inhales
and exhales, just on your own. Feel it out. Great. Just take a moment to
kind of clear the slate. Maybe this image of
kind of clearing your desk. So that you can really just
tend to yourself in this moment. We’re going to
get a great stretch, a great release in the
neck and the shoulders. But you can also take this time to just do a little
energetic hygiene, right, because it’s all connected. Great, then open your eyes. And after you’ve
taken a couple amazing, beautiful refreshing
deep breaths in and out. So don’t skimp on that. We’ll bring the
hands to the heart. I feel like
I need to acknowledge that my voice is
super low today. (laughs) Allergies. Press the palms together. Active arms here. When you’re ready,
elbows go out left to right. Now imagine a
string pulling you up from the crown of the head. So literally use
your creative mind, your imagination
to see the spine, the vertebra
lifting and lengthening. Keep breathing. Pressing the palms
together, elbows left to right. You’re wanting
to create a little heat, a little prana here. Sit up nice and tall,
lift the chest. Again, imagine that
string pulling you up from the crown of
the head even more. And then release everything. Awesome. Hands come to the knees here. So if you’re on a chair
you’ll go arms out long. If you’re on the floor, see if
you can wrap the arms around. So this will be
different for everyone so that you can
create a little bit of leverage here as well. So arms nice and straight. And then when you feel
like you’ve found that, inhale, wrap the shoulder
blades around your heart space, and lift your chest up. See if you can keep
the image of that string just lifting and lengthening up through the
crown of the head. And then from here, inhale in. Keep the heart lifted. Just exhale chin to
chest, nice and slow. And then inhale, carve a
line with the nose, look up. Then exhale. Keep the heart lifted,
chest lifted, chin to chest. So there’s a little bit
of connection with the hands and the legs here, so you have that leverage as
you inhale, look up. And as you exhale,
chin to chest. Inhale, look up. And exhale, bow the head. Keep it going,
a couple more times. See if you can keep the
shoulder blades really firm on the back and
the heart lifted. Then if you’re experiencing
any fussiness at all in the lower back,
draw the navel in, hug the lower ribs in
a little bit to support. Cool, one more time. Inhale to look up. And this exhale chin to chest. And then continue the journey. Let the shoulder blades release. And we’re going to bring
the navel towards the back of the spine and round
through the spine here. Now a lot of us
in the community, we’ve done this
shape before, right? Think Cat Pose. But see if you can
really kind of sink in, find more depth here
today by wrapping, excuse me, releasing the shoulder
blades to wrap forward. And then hug the lower
ribs in, create more stretch by hugging the front
body to the back body. Then notice if
you’re clenching in the jaw or in your forehead
or anything like that. And soften. Breathe deep. Close your eyes and feel it out. See if you can imagine
the muscles of the back and the shoulders
stretching, lengthening. Neck gaining more length,
more space with every inhale. And use your exhale to
soften, release any tension, any congestion, any stress
that’s been building up. This manifests in the body. This manifests through tight muscles which
cause us discomfort. So you’ve got to
bring the breath. Bring nice poignant breath. Great, then ground
your tail down to the earth and start nice and slow articulating up
through the spine. So we start to
tilt the pelvis back and we roll up through
the spine nice and slow, and the crown of the head is
the last thing to lift up. And then just see if you can
imagine the natural curve of your spine, which is
different for everyone, right? And then when you’re
ready, open the palms, elbow creases
up towards the sky. Squeeze the
shoulders up to the ears and then wrap them back. And so the
placement of your hands is going to move
back, back, back. Wrap them back. And then bring the hands to
the tops of the thighs here. And then again,
firm the shoulder blades down the back body. And inhale, lift from the crown. Lift your chest. So you’re engaging. In fact, go ahead and
lift your hands a little bit, gentle pulses here. Back with the elbows. You’re engaging all the
muscles around the shoulders. You should be able to
even feel it a little bit in the muscles of the arms. So baby pulses here. Again, if you’re
feeling any fussiness in the lower back body
find support from within. Draw the navel in. Connect to your core muscles. Great, we’re here for five. Breathe deep. Four. Three. Two, reach the fingertips
all the way up on the one. Here we go. Spread the fingertips,
lots of energy. Reach for the sky. Then bring the palms together
and really activate them. See if you can
press, press, press. Notice that the shoulder blades have kind of released forwards. See if you can,
again, bring them together and firm them
down the back body. Great, press the palms
together, create a little heat. And then here we go. We’re going to take
the fingertips back, elbows towards the sky,
and lift the elbows up. So the arms
might be able to create a little bit of
leverage for the head. But you’re using your
core to support the back. One more big breath
in here, you got this. Lift the elbows even more. And then exhale,
release everything. Fingertips come
down gently at your side. Awesome work. Okay, so here
we’re going to bring the palms back and release. If you’re in a chair then
I’ll give you a variation. But if you’re on the floor,
here’s the first variation. So actually I’ll
give you the chair first. Chair, if you’re in a variation you’re just going to
cross one leg over the other. And then do the
same thing that we do on the floor with the neck. So just crossing the legs. If you’re on the
floor you’re going to go windshield wiper legs. So bring the feet out wide. Again, hands come behind you. Notice if you’ve already
started to collapse here. See if you can
maintain that integrity of that length up
through the crown. Cool. Then take a second to
just wake up your feet. Dig your heels into the earth. It’s all connected. You know, I am really
honored to get to make these yoga videos, but,
you know, it’s all just yoga. Yoga for this, yoga for that. So even though yoga for
neck and shoulder release it’s like, right, it’s connected
to the soles of our feet. It’s all connected,
one moving part. All right, that’s my spiel. Let’s do the dang thing. Bring the knees slowly, so keep the heart
lifted over to the left. And then pause. Just notice the
sensations of the body there. And then see if you can find more length
through the crown here. So that might mean making an
adjustment with your hands. It might mean firming
the shoulder blades again, lifting the heart. Hey buddy. My assistant. Yeah, he’s good at Pranayama. He’s good at yoga, all branches. Okay, inhale, lift the chest. So once you find that integrity then you’re going
to keep this length up through the crown again. Imagine that
string pulling you up, very important, very important. And then keep that length, and then look away
opposite direction. Then breathe a little deeper. Maybe soften your
eyes or your gaze. Make sure you’re not clenching or holding in the
toes or the fingers. And we breathe here. So really reap
the benefits of this time, this therapy by
breathing deep in and out. And then ground down through
the shoulder blades again. Firm them up and find length
in that left side of the neck. Careful not to
completely collapse right side. Great, one more breath, inhale. And then find the
courage to look back to center. Okay, great. Rolling through
to the other side. I’m going to take a little break off the hands here if you need by coming to Thriller
arms or rotating the wrists. And then when you’re ready,
you know what to do here. Take it to the other side. Again, if you’re on a
chair you’re crossing the legs, kind of like we would at a desk. And looking away. Both of these shapes are
pretty awesome if you ask me. So in your own time travel
there, listen to your body. Inhale, lift the chest. Imagine that string. And when you’re ready,
do your look away. Oh yeah, this side’s good. Great, take two
more deep breaths. And then slowly be brave, come back to center,
face your fears. Okay, come up off the wrists. If you’re in a chair, bring
the feet flat to the ground. If you are on
the ground, let’s go one foot in front of the other. It doesn’t matter which one. Again, if you need
to come off the wrists or work out the wrists,
listen to your body. Take good care. And then when you’re
ready we’re going to interlace the fingertips,
open palms, open thumbs, and bring them up
and over and behind to just the back of the head. Thumbs come to the neck here. And then inhale, lift the
chest, lift the elbows, look up. Open the elbows
as wide as you can. See if you can open them even
wider, even wider, even wider. Be mindful. And then exhale
slow as you can go. Chin to chest,
rounding the spine. And then you’re not
pressing with your hands at all. Just kind of
letting gravity do the work. And the elbows will come in towards your
forehead or your third eye. And you are in control. And I can see a little
toothpaste on my shirt. Real class act, real classy. Okay, we’re here for a
good amount of breaths, inviting a release, a surrender. And also taking a
moment to just kind of explore or maybe refine, if that speaks to you. Pulling the shoulders
a little bit back softly. Relaxing the jaw, the forehead. Close your eyes, breathe. Awesome work. From your core, think
Uddiyana Bandha, naval lock. Draw the navel in and up and let that be your
cue to slowly roll up. We’re going to
come all the way up, crown of the head
lifts up towards the sky. Elbows go super
wide one more time. Inhale in, and then
exhale, big stretch. Have fun with this. Ooh, maybe you yawn. Turn your head one way. And maybe the other. Make it your own
here, a little stretch. Mmmm, awesome. You’re going
to cross one arm over. It doesn’t matter which one. Take it into this
little stretch here. Plug the shoulders
down and lift your chest. Imagine you’re a
marionette string. And then switch. Wonderful. Hands come together,
Anjali Mudra at the heart. Sit up nice and tall. A humble tucking of the
chin, just a little tuck. Close your eyes if you like and listen to the
sound of your breath. Acknowledging that the mind
and the body are connected. Amazing. Repeat this sequence when you
feel like you need to release. A friend of mine,
friend and mentor, always is talking to me
about how often neck pain is not seeing both
sides, or not seeing more than one side to something. So that might be something
to look into or consider. And often when we are
kind of amping up for summer and workouts we’re
doing a lot more ab work and just a lot more
activity fitness-wise. And that can sometimes manifest in the neck and the shoulders. So repeat this sequence
to find length and release. Let it be a physical release but also you can
take this opportunity to choose to let go of anything
that’s not serving you. Just release it
with every exhale. Here we go, deep breath in. Lift the thumbs
to the third eye. And one last release. We exhale,
bowing, head to heart. I swear Benji just
sighed right when I did that. That is amazing. I hope the mics picked that up. Alright,
namaste my dear friends. Let us know how
it goes down below. Questions,
comments always available. Subscribe to the
channel if you haven’t already. Invite your friends, your foes,
your family to do the same. And I’ll see you next time. (gentle upbeat music)


  1. this helped my neck and shoulder pain so much! I have been doing home yoga with your videos since this summer and you have taught me so much! I love your works and if you see or react to my comment I would love to chat and maybe get into more depth with yoga with you! Your videos are highly inspiring.

  2. Hello! thank you for this video. First time watching your videos and doing yoga after surgery and this video helped a lot (:

  3. Thank you so much for these videos Adriene. I have started getting more active lately and as part of my routine, I do this video every night before I start getting ready for bed. There is SUCH a difference! It feels like it just melts my stress away. I love it!

  4. This is one of my favourites! Thank you lovely Adriene ❤️

  5. Thank you so much for this amazing routine!!!😊🙏

  6. Can you make a video for knee pain?

  7. Beautiful sequence, in just a few minutes my sore neck and shoulders feel some relief for sure!

  8. Thank you so much! Just been through a stressful temporary house move. Had stiff sore neck and shoulders. I will do this sequence for the next few days as I feel good after this one session!

  9. This sequence has helped my neck in shoulders with pain from degenerative disks! So glad I've found you! Only wish I had found you years ago!

  10. Hi, newbie here, first of all thankyou so much. I was recommended your page as I have a trapped/pinched nerve in shoulder blade area travelling down to my chest and arm.

    When doing some of this I can feel the side if my shoulder blade (closer to the spine) burning, is this cause I'm doing it wrong? I'm seeing a physio in 2 weeks but eager to get back to work. Sorry for all the info.

    Thanks once again

    P.s can I have your dog? Hes so cute!

  11. The dogs which is sleeping through the video adds to the serinity of the work u r doing.

  12. I have been suffering from neck and shoulder pain for a long time, and I think the root cause of it is because I don't give myself time to relax and unwind. This video gave me a much needed quiet and peace. Namaste <3

  13. Thank you again for these brilliant videos. I feel much better already

  14. Insta cures my tension headache

  15. Perfect! Thanks Adriene 🙂

  16. Thriller hands! lol Good job.

  17. Love this video thank you! I'm curious – what exactly do you mean when you say that summer activity can lead to pain in the neck and shoulder – mine has definitely been getting progressively worse this summer and I've been going to the gym and doing weights more than usual, but I do keep up with my yoga as well. I know there's some definite emotional tension involved as well, but I'd love to know more about what you mean so I can understand how better to monitor what activities lead to neck pain. Thanks!

  18. I feel so good 😊 thank you 🙏🏻

  19. Thank you so much for everything you do and your sweet soul. <3 I've been spending a lot of time in bed lately and have been suffering with lower back/shoulder and neck pain. I always come to your videos when I want to take care of my body and they remind me that just like a car needs a tune-up, so do our body and spirits. Good vibes <3

  20. I do feel relief in my shoulder area, thank you! It's embarrassing I already feel so much strain in that area every day and I'm barely turning 21…

  21. Love this set!! Thank you Adrienne!

  22. Feeling a lot more relaxed after this
    My favorite part about yoga is afterward I always feel more relaxed and my mind is less cluttered

  23. Thank You! I am so happy that I found this! I am struggling at this time with vertigo and a ferocious headache. I am amazed that I can move my neck/head from side to side while doing the yoga, when I can’t turn my head without feeling the whole world spinning when I am not doing the yoga. I have done this particular one, three times since I found it found it yesterday morning. It’s only 7:44 AM. Each time I am feeling better. I plan to repeat this and others when I can throughout today.

  24. I have dealt with chronic neck and shoulder pain due to my shoulder blade not working correctly for over four years. I wake up in pain often and struggle to find things that help that are not just taking excess pain pills. I decided to try yoga and found your video, and I feel amazing! I will definitely be using this most mornings, so thank you!:)

  25. So far so best..

  26. Hey. It's a good video, very informative, best thing is that there are no advertisements however I was trying to relax and do this in the morning and all this talking was way too disturbing I would totally recommend some soft relaxing music instead

  27. Wearing a yoga pants of color similar to Benji 😍

  28. What's the color of the wall?

  29. I think your dog looks cool….as cool as you are

  30. Sometimes less talking and more instructions

  31. Literally joined at the hip <3

  32. I am recovering from a rib injury – very uncomfortable to say the least. I did this yoga series the morning and again a few minutes ago. Praise the Lord! My pain is notably decreased. What a wonderful and gentle yoga series! Thanks, Adriene!

  33. Instructions unclear.

    Leg stuck in armpit.

  34. A wonderful morning routine feel refreshed was able to connect mind-body and let go of junk

  35. House of Winston by Shakey Graves intro in the beginning of the video

  36. Hey Adriene, I used to hate yoga or any type of sports …with you, I just can't stop doing yoga now! My body feels great and I am full of energy! Thank you so much!

  37. wow, thats so great! so simple and relaxing, thank you so much, it's helping me a lot, namaste!

  38. We all have a little toothpaste on our shirt sometimes, thx for the laugh 😁 It helped with the release in my shoulders!

  39. Love this right after a long day of school and work. My sleep will be so good thanks to you!

  40. thank you

  41. Practising with you heals me.
    I love you Adriene! Thank you. Xoxoxoxoxox

  42. This exercise really helped me with my neck and shoulder pain.

  43. I would love love love if you put the names of the postures in the description!

  44. Perfect morning stretch for my sore neck thank you 🙏🏻

  45. Thanks for this Adriene, this was amazing <3

  46. This really helped ease all the neck pain from sleeping weirdly and studying all day. Thank you!

  47. Thanks!

  48. I recently started a journey to better my health which includes a boot camp style workout, the relief I get from your yoga videos is life changing. You are so calming and more helpful than you will ever know. I always look for your videos that correspond with my ailing body parts. thank you sooo much!!

  49. Hi, Adrienne! I just realized while doing this workout that your constant reminders to tuck the hips, heart over hips, head over heart, and imagine that string pulling straight up is having a positive effect on my crumbling spine. I suffer from debilitating osteoarthritis in my spine, with bone spurs, crumbling vertebrae, and degenerative disc disease, with some locations completely missing discs. I had been limited to 2 hours of easy activities out of bed per day. By doing your gentle yoga a minimum of 3 times per week, more when able, I'm now able to manage 3 hours per day out of bed! Thank you so much for decreasing my pain, and for improving my health and my life! Soon I might be able to begin painting again or, dare I hope, to go out to lunch, shopping, or museums again! Maybe eventually back to work part time? Thanks for giving me back a little bit of a life! You are an angel!

  50. Hahahahha okay,hmm hmm han han okay okay,aa gaya samajh hahahahha miss purnima.

  51. Another great video, thank you Adriene 💕 Haha I noticed a bit of toothpaste on my top when I looked down too 😂 This really helped me today, I was in a car accident recently and I really benefited from your yoga for trauma and the ones related to stress and anxiety – I was wondering if you had any other yoga videos related to physical trauma, one that could specifically help with whiplash maybe? Thanks again Adriene, I always find your videos so uplifting ✨

  52. Sigh, Benji is my spirit animal.

  53. First time doing Yoga. I have upper back pain and couldn’t go to the chiropractor. This video helped a lot.

  54. Thank you!

  55. Thank you Adriene.
    Wishing you a Wonderful Day.😊😘❤️🌹🙏☀️

  56. Wow, why am I crying?? lol I was having a pretty good day but clearly something needed to be released and doing this helped.

  57. The ice cream truck came, but I kept that stretch going! It's very good.

  58. Thank you so much Adriene! I've been exercising a lot and the other day I went dancing. Did estatic dance and the next day my neck ache from whipping my head too much

  59. I have had migraine type of pain for the last 3 weeks or more, I thought I had some tumor or something in my brain, so I found this videos because I thought maybe I am very very stressed out, I did this video and was on pain before I started and then when finished I had like 1 of 10 or none. Incredible!!!’ Thank you thank you thank you!!! I am so grateful, thank you for the video It saved me! I will do it every day!

  60. Thanks for posting, this sequence helped to release some tension in my neck and shoulders. I Love Benji, what breed is he?

  61. Adriene- thank you for this video! I have a small frame and a really heavy chest (aka big boobs ) and it gives me tremendous back, neck, shoulder, arm, etc pain, you name it- this video helps a lot. would you consider a video specifically for women with a small frame and large chest? I am considering a breast reduction, but if i can find a yoga routine that helps cease pain that comes from wearing a bra, in addition to the pain that comes without wearing a bra, i may not need a reduction. Specifically for pain and pressure/stress/tension caused by wearing bras (even when they are supportive, the weight catches up to you by the end of the day )

  62. hunched over a drawing tablet all day is murder on my back and my shoulder, and this sequence made me aware of the extent of the damage! i feel much better, and will likely come back to this again <3

  63. Hey Adrienne, this wasmy first yoga session with u, and will sure not be my last one. Thanks a lot. I have headaches since three weeks, hope I can find some relief with yoga 🙂 Thank u!

  64. That helped – thanks! Especially liked the part about seeing only one side of an issue. Something to consider.

  65. I needed this video this morning, alot of tension in the top of my shoulders and top of the spine, I'll admit that at first it [email protected] easy following what Adriene wanted but towards the end I was beginning to feel a little relief in the top of spine and shoulders.As always Benji was more chilled than me,maybe we should all take a lesson from him and to remember to relax when we can. Thanks Adriene:)

  66. Thanks Adriene. Those were not usual neck stretches so I was surprised how good I felt afterwards. And I'm working on what you mentioned about not seeing the other side of an issue, hmm.

  67. Thank you! That feels SO good. My shoulders and neck are feeling amazing! 🙏

  68. This felt like this shortest 17 minutes. Felt so good thank you 💜

  69. I feel like crying after doing this. My body feels like it released so much pent up energy. Yoga is amazing.

  70. This sequence is incredible! I cannot believe how relieved I feel from only doing this! I was in huge pain all day today (I have chronic back problems and I also work at a computer all day) and the difference this has made for my health is amazing! Please do more upper back and neck release videos, you are changing my life one video at a time!

  71. who clicked like even before she said "hey everyone, welcome to yoga with adriene"

  72. I keep coming back to this video several times a week when I am taking great care of my body. It is great every single time giving me relief!!!!

  73. Wow i couldnt breathe at all..why this gave me anxiety so weird

  74. Totally helped to release the tension and tightness in my neck. Thanks again!

  75. Honestly, my favorite practice to come back to of yours! I love all your videos but I do carry a lot of stress in my shoulders and neck and this always makes me feel good! Thank you ☺️☺️

  76. Most of the postures Copied from Paula Lay’s videos. Anyhow thanks for nice video. I learned a lot 🙏

  77. You're awesome….beyond the yoga itself….love that you dont take yourself too seriously

  78. Felt sooooo good! And definitely will keep practicing this one in the hope of relieving recent bouts of cluster migraine 🙏🤞🥰

  79. Adriene, I discovered your channel last week and you've saved me. Been hurting bad after a lot of heavy lifting and moving and your poses have been the best. You and bengie are the best!

  80. Thanks so much my neck feels so much better.

  81. Doing this one time has brought me more relief than months of going to the gym, thank you so much. I didn't even know where my pain was stemming from until now. 🙏

  82. Excellent thank you so much. 🙏😄

  83. Work stress…..too much computer time….this video is my go-to for relief! Thank you!

  84. this was much needed today. Thanks, Adriene!)

  85. Great! I suffer from bad shoulders (along with many other things that come with being fifty something) so this was a great physical release along with being a great way to relax.

  86. It's been 3 months since my neck surgery and this one is great for me. Thx a lot for that!

  87. Awesome!

  88. this was AMAZING!

  89. That's not expected 😒

  90. thanks a lot all my family did it and it's help us a lot

  91. I do these videos every Friday with my Choral Class for body tension. It was awesome! Thank you!

  92. I literally cannot believe how much this actually makes a difference. Thank you!

  93. Thanks for this practice Adriene, it's so helpful and encouraging to know you out there and experience you being so authentic. Please don't ever stop 🙂 Don't know where else to place ideas/requests, but here, so: I am longing for a sequence on jar/neck/shoulder tensions! As so many others I am badly grinding/pressing my teeth at night, and waking up with tensions and pain in my jar muscles, head, neck, and shoulders, as well as a related tinnitus. I would LOVE to see what your competent and caring help could do! Thanks so much for your inspriring work <3

  94. LOVED this sequence. Thank you Adriene <3

  95. I've been having terrible neck and shoulder pain for the past two weeks. Nothing was working. I just did the routine and my pain is almost total gone. Thank you so much for this!

  96. I love " invite your foes" .

  97. Thank you Adriene. This was a perfect release sequence, namaste 🙏💗

  98. Honesty this didn’t help me. Hurt me more than anything. Must be doing something wrong…

  99. Hi love ur videos. While doing the window wiper bit with the knees I get pins an needles in my arms. What would u suggest I work on to help with this.

  100. Great for throat chakra! ✌

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