Yoga Sequence to Relieve Upper Back and Neck Tension

Ever notice how tension just camps out in your shoulders? That gnawing tightness between your shoulder blades can feel like carrying the weight of a thousand unread emails, and honestly, most of us are hunched over screens way too much these days.

The Flow That Actually Works

Our infographic breaks down six poses that blend dynamic movement with restorative holds—because sometimes your body needs both action and patience. Starting with Cat-Cow Flow warms everything up gradually, letting blood circulate through those cranky vertebrae while gently waking up your spine and neck. Think of it as a morning stretch for your backbone.

From there, Extended Puppy Pose creates this beautiful hybrid sensation (imagine Child's Pose meeting Downward Dog), opening your chest while deeply stretching those perpetually tight shoulders. The sequence progresses through Thread-the-Needle for that satisfying twist between your shoulder blades, then Sphinx Pose to counteract our slouchy modern posture—strengthening while opening simultaneously.

Seated Spinal Twist releases tension along your entire spine, improving mobility in ways that feel genuinely liberating. Finally, Bridge Pose (use a block if you want extra support!) opens your chest and shoulders while building strength. Pretty clever design, right? 💙

I researched this sequence through yoga therapy resources, and the combination really does target accumulated stress effectively, creating more ease throughout your upper body with consistent practice.

Sources:

• Yoga Journal - Upper Back Relief
• Mayo Clinic - Yoga Benefits