## 8-Minute Yoga Stretches for Your Upper Body
need help releasing tension from your upper body-specifically, your neck, shoulders, and upper back? This simple sequence of yoga stretches is designed to do exactly that.It’s a fast practise that’s essentially variations of conventional poses that target the upper body. Think of taking reverse prayer hands in Child’s Pose,Thread the Needle in Tabletop,letting your neck be relaxed in Rag Doll,and clasping your hands behind your back in Humble Warrior.Thay’re simple shapes that make all the difference.
These simple yoga stretches are suitable for all experience levels. No previous experience or props needed.
### Child’s Pose
Let’s begin in Child’s Pose, big toes together, knees wide apart. As we’re focusing on the upper body, you can do reverse prayer with your hands, bringing the palms together, bending your elbows, and bringing your hands to rest toward the back of your neck. Breathe in and out through your nose. Think of melting your chest down toward the mat and releasing through your hips so they sink toward your heels. Take 2 more belly breaths here.
If you had your elbows bent, you can straighten your arms.
Rag Doll or Standing Forward bend
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Walk your hands to the back of the mat for Rag Doll. As you fold forward, bend your knees quite a lot, grabbing hold of your opposite elbows and letting yourself dangle and sway a little side to side. Since this is an upper body-focused class, maybe turn your head side to side and let go of any tension through the neck, the jaw, the shoulders, and the arms.
Three-legged Dog
Walk your way back to Downward Dog and then find Three-Legged Dog with your right leg extending toward the sky.Then bend your right knee, open that hip, and give yourself a nice thigh stretch.
Low Lunge
Step forward into a Low Lunge and let your back knee come down to the mat. Lift your chest and arms and find a little backbend here as you bend your elbows 90 degrees,lean back slightly,and squeeze your shoulder blades behind you. You’re really emph### Revolved Lunge
Set yourself up for a twist by keeping your left hand down and reaching your right arm up,trying to stack your right shoulder over your left and reaching your arms away from one another.
Plank
You’re going to take a flow here by inhaling as you bring your right hand down, step your right foot back, and come into the top of a push-up or Plank Pose.
Cobra
Exhale as you lower all the way to your belly. Then inhale as you lift your chest in a slight backbend, Cobra.
This gentle 8-minute yoga sequence, led by Kassandra Reinhardt of Yoga With Kassandra, is designed to release tension and promote relaxation. it’s perfect for starting your day, unwinding before bed, or taking a mindful break whenever you need it.
Child’s Pose
Begin in Child’s Pose. Kneel on the floor with your big toes touching. Sit back on your heels and fold forward, resting your torso between your thighs. Extend your arms forward, palms down, and rest your forehead on the mat. Breathe deeply, allowing your body to relax into the pose.
Seated Cat-Cow
Slowly release and sit cross-legged, if you’re not already, and take a few rounds of seated Cat and Cow. bring your palms onto your knees and inhale as you lift your chest and arch your back.
Then exhale as you round your back and contract your core as you bring your chin to the chest. Keep going in between those two poses a few times, moving with your breath.
Then release and shake out the shoulders and pause here with your hands down on your thighs or together at your chest as you close your