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)

100 Comments

  1. Hello my friends! How are you feeling today?

  2. 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.

  3. <3

  4. 100% better now and ready to work!

  5. 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 I’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

  6. That's really good. Saved!

  7. Had a stressful couple of days but this really helped. Thank you <3

  8. Love these neck and shoulder videos! SO helpful!

  9. 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!

  10. I love doing this time and time again. Here’s a ❤️ for Benji.

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

  12. I’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. I’m thinking of doing yoga daily now.

  13. 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

  14. Thank you✨💜✨

  15. How can a young person restore harmony within themselves?

  16. life saver

  17. You rock! Thank you for this practice!!

  18. So helpful. Thank you.

  19. 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

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

  21. Adrienne's neck wasn't the only neck to crack loudly at 7:00 (mine too)

  22. Genial! Justo lo que necesitaba, un poco de amor para mi cuello!

  23. 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!

  24. 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?

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

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

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

  28. 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 🙂

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

  30. Self love and self care indeed. Thank you for this.

  31. Adriene still ROCKS!!!

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

  33. My back needed that. Thanks, friend! 🙂

  34. 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!

  35. 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.

  36. 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!!

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

  38. Thank you 🥰🤗😘

  39. too many words spoken too fast

  40. That is grest

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

  42. This is really pleasing😊…..Namaskar🙏

  43. Perfect study break! <3

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

  45. This is by far the best thing for TMJ flare-ups. Thank you Adriene. Namaste. 💙🙏

  46. 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? 😀

    …..Just me? ;;-_- 😀

  47. Just what I needed…thank you! 🙂

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

  49. She’s good, and absolutely correct.
    Thanks 🙏.

  50. 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.

  51. You rock! ☺💖

  52. 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.

  53. Just did this, really needed it to let go of some stress in my neck an shoulders, thank yo so much!

  54. My shoulders and shoulder blades made a cracking noise, no need to explain that I was a little tight…

  55. I found this video looking for something short, and I just love it! It feels Great!!

  56. perfect just what the doctor ordered

  57. I’ve had issues with my left shoulder for a while and I have a friend who recommended me to look up your channel and oh my. I did this sequence on a towel just now and I’m by no means flexible but that stretch felt soooooo good. I’m shaking and my bones were cracking 😂🤣 but my shoulder feels less tight! This is awesome!

  58. Excellent video

  59. This was sooooooooooooooooo good! Namaste 🙏 it was freaking good!

  60. Lately I’ve just been doing your videos that pop into my suggested list instead of following a 30 day plan. Today I did your 12 minute wake up yoga set and this one and it was absolutely perfect.

  61. You rock! See you next time! Namaste.

  62. Thank you so much

  63. Thank you very much Adriene Can you give my buddy Benji A hug dear father God thank you for loving me Great yoga class give you a heart Adriene and Benji

  64. I do either this one, yoga for text neck, or the 17 minute neck and shoulders routine 5-6 days a week and it's really helped me with the pinched nerve I have in my neck. Thank for you these, forever grateful! I also appreciate that you don't have music playing so I can choose my own if I'm in the mood for it. And last but definitely not least, I love how Benji is always there chillin'. 🙂

  65. Awesome 👍

  66. thank you so much Benji looks great and You to. dear father God thank you all of us amenl

  67. Needed this after sitting and writing a paper for hours 😌

  68. I’m still with it Adriene – completing your 30days of yoga but incorporating some of these added little bonuses as needed. My journey with you has been wonderful and much needed – physically and mentally. I find my inner being to be so much calmer in all things (& I am a mother of a preschooler and a high schooler!) 🤗🥰🙏🏼 thank you and much love ✌🏼

  69. Day 82. ❤ my neck and shoulders feel so… Fresh. Like after a really good shower, that feeling of refreshed and clean. That's the only way i can explain it. 😂 so cool!

  70. I always have stuffed nasal passage so its kinda hard for me to breathe through nose without little huffing. I don't see how yoga could help that but maybe it'll regularize the breathing pattern. Other than that my mid upper back base of neck has been tensed for a very long period. This helped a lot. Thank you so much . 🙏

  71. I did back workout yesterday.. and this is exactly what I needed today! Thank you Adriene.

  72. No YOU rock. Thanks A.

  73. You rock

  74. Thank you

  75. Aaaaaadddrrrrriiiiieeeennnneeee!

  76. Great video. Really needed these deeper back/neck/shoulder stretches. Love your dog!

  77. I love your show so helpful and I love that you wear looser fitting tops! Thank you so much such a great teacher you are.

  78. Such a sweetheart♥️ always feel a little lighter after watching any video of yours

  79. wow, I didn't think this would help the pain as much as it did. Thank you for all of your vids!! Much love!!

  80. Does anyone else wave hello 👋 at the intro? Lol 😂 My partner always gets a good laugh and likes to remind me that they can’t see me. This video is amazing! After a day at my art studio my back is always killing me. This saves me!

  81. love you Adriene. you rock my world

  82. Love this! Added it to my "Preventative Care" Playlist. Thank you, Adriene and Benji!

  83. Benji is so cute!!!!!😍

  84. Wow. Thanks a bunch.

    My neck just feels so much better after this one. And my shoulders. whoa whoa whoa

  85. I've been struggling with headaches from anxiety and doing this video tonight made me smile and feel good for the first time in weeks. Thank you for all the love you put out there in to the world!

  86. @theovon brought me here. Thank you for the neck n shoulder help! Gang.

  87. Thank you! This was just what I needed today!

  88. Thank u

  89. Your Yoga videos for neck and back pain are the only thing that keeps me going atm. I'm so thankful to have found you and Benji!

  90. 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.

  91. 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❤

  92. 👍🏾

  93. This one is perfect for study breaks! Thank you!

  94. Thank you Adriene 🙂

  95. This is where I go after a good night of headbanging. 🤘

  96. That’s pretty neat!

  97. All this did was bring more tension to my back. Thanks a lot.

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

  99. 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 💙

  100. Needed to undo the damage of a day hunched over a sewing project, but I still ended up threading the needle!

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