Shoulder Tension: Causes, Relief and Yoga-Inspired Stretches

That familiar ache in your shoulders – whether from desk work, driving, or everyday activities – is a common complaint. But what causes this tension, and more importantly, how can you relieve it? Laura Congestri, a Navakaraṇa Vinyāsa yoga teacher and owner of Laya Studio in Rome, explains that shoulder tension isn’t just about posture. It can also be linked to emotional stress, which often manifests as physical tightness.

The Many Contributors to Shoulder Tension

Congestri points out that our shoulders are constantly engaged throughout the day. “A great classic is when you sit at your desk for too long with your back slightly hunched over the computer keyboard,” she says. However, the strain extends far beyond office work. Driving, looking at smartphones, reading, even relaxing on the sofa can contribute to shoulder tension. Carrying bags, skis, or heavy backpacks further exacerbates the problem.

Beyond physical stressors, Congestri emphasizes the connection between emotional well-being and shoulder tension. “Even emotional,” she adds, “as it is on this part of the body that internal tensions are often concentrated which, by stiffening the muscles, literally make us feel a great weight on us.”

Yoga-Inspired Relief: Three Simple Stretches

Fortunately, relieving shoulder tension doesn’t require a complicated routine. Congestri suggests three quick and easy yoga-inspired positions to stretch and straighten shoulders and back:

• Navakaraṇa Vinyāsa: This practice involves a complete series of movements guided by an instructor, focusing on harmonious flow, breath, and concentration. Laya Studio specializes in this method.
• Decostruzione: This class breaks down sequences, explaining each vinyāsa (movement) to aid understanding and memorization.
• Focus: Exercises designed to improve strength, mobility, and flexibility.

These positions work on stiff and tight muscles, inducing a feeling of calm and well-being. They also promote breathing, blood circulation, and joint functionality, helping to avoid pain and poor posture.

Finding a Studio and Further Resources

Laya Studio, located in Rome, Italy (Navakaraṇa Studio, Via Giulio Galli 66c, 00123 La Giustiniana, Rome), offers classes in Navakaraṇa Vinyāsa. Laura Congestri, the studio owner and instructor, completed her training in June 2021 with Dario Calvaruso, the creator of the method. Contact information for Laya Studio is available online, including email (layastudio1@gmail.com).

The Benefits of Relaxation and Meditation

Congestri also highlights the importance of dedicated relaxation and meditation. “Prenditi un po’ di tempo per te staccando davvero da tutto,” (Take some time for yourself, truly disconnecting from everything) she advises. Laya Studio offers an area for relaxation and meditation, with Zenthai Shiatsu massage available by appointment.