Who doesn’t possess an irritable neck, back, or arrangement of shoulders? Whether it’s from an injury, full days spent slouched at a desk, or even strolling down the street, hunching is the body’s instinctual way of safeguarding itself from outsiders by physically closing off access to the vital organs.

If you want to repair the negative posture and torment that stems from that inherent hunch, there are some uncomplicated things you can do. Any time you take notice of yourself sagging forward, attempt to take a moment to roll your shoulders backward and inhale deeply. Alternatively, test out these yoga shoulder openers for a rapid solution — your shoulders will descend, your chest will expand, and your breath will begin to come deeper and more effortlessly.

The 9 Most Excellent Yoga Shoulder Openers to Experiment With

How it operates: Elect any three (or more if you possess the time) of these yoga shoulder stretches and conduct a series or two of them when you feel shoulder pain or observe that you’ve been slumping forward. As an alternative, include some or all of these shoulder openers into your regular yoga practice.

You’ll require: A yoga block (optional)

Forward Fold with Clasp

1. Stand, clasp hands behind back, and take a substantial inhale to expand chest.

2. On the exhale, loosen knees and fold forward, permitting head to descend toward the ground and gently releasing neck. Extend clasped hands over head and down as far as feels satisfactory.

3. If this feels comfortable, flex one knee and then the other to delve further into shoulders.

Breathe here for 5 profound breaths.

(Also attempt these yoga postures to rectify “tech neck.”)

Dolphin

1. Commence on hands and knees with toes tucked under, then bend elbows and position forearms on the ground, parallel to each other and shoulders-width apart (to evaluate shoulders-width distance, clasp elbows with opposite hands as displayed).

2. Lower head and rise off knees, shifting weight onto forearms and feet (pose should resemble a downward dog, except on forearms instead of palms). Extend chest back through arms in the direction of feet to intensify shoulder opening.

Breathe here for 5 profound breaths.

Reverse Prayer

1. Sit comfortably, then let arms descend down to either side of body and, bending elbows, extend arms behind back

Place the hands together in a devotional stance along the backbone.

B. Extend hands as high up the spine as feels comfortable.

Breathe in this position for 5 deep breaths.

Eagle

A. Stand upright with feet together, then embrace the left knee towards the chest.

B. Bend the right knee and cross the left leg over the right leg, hooking the left foot on either side of the right leg (whichever side feels suitable). Wrap the left arm under the right arm.

C. Sit down as low as possible and lift up through the arms to maintain balance, reaching the elbows and fingertips up and away from the face. (If preferred, just perform the arm pose without involving the legs while in a seated position.)

Breathe in this position for 5 deep breaths. Unwind and repeat on the other side.

Bow

A. Start by lying facedown, then bend the knees and grasp the ankles.

B. Push the feet into the hands, keeping the knees hips-width apart, and raise the chest off the ground.

Breathe in this position for 5 deep breaths.

Cow Face

A. Kneel and reach the right arm towards the ceiling, then bend the right elbow and allow the right hand to fall between the shoulder blades.

B. Bring the left hand to the right elbow and let the weight of the hand deepen the shoulder opening (avoid pushing).

C. If this feels easy, bring the left arm down, bend the elbow, and reach the left hand up the center of the back, holding onto the right hand. Lean back slightly into the arms, ensuring that the right arm does not apply any pressure on the neck.

Breathe in this position for 5 deep breaths.

Thread the Needle

A. Begin on hands and knees, then reach the right arm underneath the body, allowing the right shoulder and temple to rest on the ground.

B. Allow the left hand to remain in place or crawl it slightly to the right towards the head.

Breathe in this position for 5 deep breaths. Unwind and repeat on the other side.

Criss-Cross

A. Start by lying facedown, then lift the torso and thread the right arm underneath the left arm at shoulder height, creating a 90-degree angle away from the body.

B. Extend the left arm in the opposite direction (again, at a 90-degree angle away from the body). Rest the chin over the shoulders.

C. Separate the fingers from each other to lengthen the arms.

Breathe in this position for 5 deep breaths. Unwind and repeat on the other side.

8-Point

A. Begin by lying facedown, then extend the left arm out at a 90-degree angle from the body with the palm facing upward.

B. Use the right hand under the right shoulder to begin lifting away from the ground, bending the right knee. If comfortable, reach the left toes behind the left knee while rotating the body.

C. Extend the right arm towards the ceiling, flex the palm, and allow the hand to fall towards the ground due to gravity.

Breathe in this position for as long as it feels pleasant.

If there is sufficient room, allow the right hand to join with the left in a grasp. Caution: This is a profound one, so exit the pose gradually and attentively.

Stay in this position and breathe comfortably. Relax and perform the same action on the opposite side.

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