Yin Yoga 50 Logo
Aching Shoulders & Spine
Many people have problems with their shoulders, spine, and necks as they get older. If we don’t stretch these areas, they stiffen, become inflamed and arthritic, and could lead to us having to have an operation—if we haven’t had one already.

This flow helps us free up our shoulders and spines, hopefully preventing these problems.
Beginning. Savasana for four minutes
Feel your weight. Soften your jaw. Sense through your body. Scan from the top, through your neck, shoul-ders, back, vertebrae, around the hips, and the base of your spine.

Practice box breathing (4x4 breathing). Try to go from all the outside impulses to what’s happening inside your body, your mind, your psyche.
Melting Heart
Three minutes
This is a great pose for opening your shoulders and back, as well as stretching out your arms. It releases pressure in your chest and loosens the muscles in your middle and lower back.

Counterpose: Lie in Flapping Fish pose and stretch each arm for a minute or so when you come out of the pose.
Open Wing
Three minutes each side
I really like this pose as it helps push my shoulders back and relieves tension along my arm. It also helps me with tennis elbow by stretching the tendons of my lower arm. 

Counterpose: Thread the Needle. Bring your arm down and through the supporting arm.
Sphinx/Seal
Three to four minutes 
This is a great way to help keep your lower back more supple. Keeping your lower back healthy will affect the rest of your spine and helps improve your posture, so that you don’t start leaning forward with your head bent toward the floor.

You’re also stretching your stomach muscles. Six pack at 60 anyone?
Don’t fancy Sphinx or Seal? Do Supported Bridge.

Counterpose: Flapping Fish/Child’s pose.
Reclining Butterfly
Four minutes each side
This pose targets the ligaments along the back of your spine when you’re lying down.

A good idea is to support yourself with a block or blanket. If your bones feel supported, your muscles relax.

Counterpose: Teepee/Window Wipers are great counterposes.
Supine Twist/Twisted Root
Three minutes each side 
A lovely stretch to lengthen, relax, and realign your spine. Keep your shoulders flat on the floor to stimulate the muscles at the front of your chest, relieving tension in your shoulders. 

Counterpose: Do the other side.
Dragonfly
Three minutes
Because you’re leaning forward as well as separating your legs, this pose is great for increasing spine and hip mobility.

Try to separate your legs as far as your edge allows. If you wish, you can sit upright and pull the left side of your head with your right hand and vice versa to loosen your neck and the top of your shoulders.

Counterpose: Lean back onto your elbows, keep your legs straight and wiggle your feet from side to side.
Ending. Savasana for five minutes
While you’re relaxing in Savasana, think about being more mindful. The three ideas behind mindfulness are:

1. Live in the moment. Try to be open and accepting. Find joy in what’s simple.
2. Accept yourself. Treat yourself the way you would treat a good friend.
3. Focus on your breath as it moves in and out of your body.

More Sequences To Try

Share by: