Choose any three postures (or try all eight!) for maximum relief from tension.

Seated Side Bend with Neck Stretcher

Fredy Soberanis

A. Start in a relaxed seated position with arms resting on either side of you.

B. Extend your left arm towards the ceiling, on the side of your face.

C. Place your right hand on the ground and crawl it to the right, allowing your right forearm to move closer to the ground. Then, lean your torso to the right.

D. Turn your chin upward and then downward, and find the position that feels the most tight. Breathe deeply in this position for 5 to 10 breaths. Switch sides and repeat.

Puppy Pose Variation

Fredy Soberanis

A. Begin on all fours. Walk your hands a few inches forward and come onto your fingertips.

B. Tuck your toes and allow your hips to move back towards your heels.

C. Let your forehead rest on the ground.

D. Hollow out your armpits and actively engage your shoulder blades, bringing them down and together on your back. Breathe deeply in this position for 5 to 10 breaths.

Thread the Needle

Fredy Soberanis

A. Begin on all fours. Reach your right arm underneath your body, allowing the right shoulder and temple to touch the ground.

B. Keep your left hand where it is or crawl it slightly to the right, towards your head.

C. Stay in this position for 5 to 10 deep breaths. Switch sides and repeat.

Half Cow Face Arms with Neck Stretcher

Fredy Soberanis

A. Kneel and reach your right arm towards the ceiling. Bend your right elbow and let your right hand fall between your shoulder blades.

B. Place your left hand on your right elbow and allow the weight of your hand to deepen the opening of your shoulder (no pushing!).

C. From here, turn your head slightly upwards and then downwards, and find the point where your neck feels the most tight.

D. Stay in this position for 5 to 10 deep breaths. Switch sides and repeat.

Eagle Arms

Fredy Soberanis

A. Begin in a seated position that is comfortable for you (you can even do this in your desk chair if you prefer).

B. Cross your right arm under your left arm, bring your forearms together, and press your palms together with your fingertips facing upwards.

C. Lift your elbows to shoulder height, with your fingertips facing away from you, in order to deepen the opening of your shoulders.

D. Take 5 to 10 deep breaths in this position. Swap sides; repeat.

Reversed Prayer

Fredy Soberanis

A. Sit comfortably. Lower arms down to either side of body and flex elbows to reach arms behind back.

B. Press hands together in a prayer position on spine and extend hands as high up spine as feels good. Press elbows back so that forearms create one line.

C. Inhale and exhale deeply for 5 to 10 breaths.

Dolphin Pose

Fredy Soberanis

A. Begin on hands and knees. Grasp opposite elbows to achieve shoulder’s distance, then place forearms parallel to one another.

B. Drop head and extend chest back through arms in the direction of your feet to enhance shoulder opening.

C. Take 5 to 10 deep breaths in this position.

Wide-Legged Forward Fold with Clasp

Fredy Soberanis

A. Stand with feet wide apart, clasp hands behind back, and take a deep inhale to open chest.

B. On the exhale, soften knees and fold forward, allowing head to descend towards the ground.

C. Keep shoulders away from your ears. Do your utmost to avoid shrugging them.

D. For a more profound shoulder opening, press the flesh of your palms together. Take 5 to 10 deep breaths in this position.

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