Choose any three poses (or try all eight!)

for maximum tension relief.

B.Reach left arm long to the ceiling, on the side of face.

person doing reverse prayer pose with sitting on yoga mat

Photo: Fredy Soberanis

D.Turn chin up and then down and find the position that feels the tightest.

Breathe here for 5 to 10 deep breaths.

Switch sides; repeat.

person doing seated side bend with neck opener yoga pose

Fredy Soberanis

Puppy Pose Variation

A.Begin on all fours.

Walk hands a few inches forward and come on to fingertips.

B.Tuck toes and allow hips to fall back toward heels.

person performing puppy pose yoga variation on mat

Fredy Soberanis

C.Allow forehead to drop to the ground.

D.Hollow out armpits and actively engage shoulder blades down and together on back.

Breathe here for 5 to 10 deep breaths.

person doing thread the needle yoga pose on mat

Fredy Soberanis

Thread the Needle

A.Begin on all fours.

Reach right arm underneath body, allowing the right shoulder and temple to release to the ground.

C.Stay here for 5 to 10 deep breaths.

person doing half cow face arms with a neck opener on yoga mat

Fredy Soberanis

Switch sides; repeat.

Half Cow Face Arms with Neck Opener

A.Kneel and reach right arm to the ceiling.

Bend right elbow and allow right hand to fall between shoulder blades.

person doing eagle arms yoga pose while seated on yoga mat

Fredy Soberanis

D.Stay here for 5 to 10 deep breaths.

Switch sides; repeat.

B.Wrap right arm under left arm, take forearms together, and press palms together, fingertips facing up.

person doing reverse prayer pose with sitting on yoga mat

Fredy Soberanis

C.Reach elbows up to shoulder height, fingertips facing away from you to deepen the shoulder opening.

D.Breathe here for 5 to 10 deep breaths.

Switch sides; repeat.

person doing dolphin pose on yoga mat

Fredy Soberanis

Reverse Prayer

A.Sit comfortably.

Float arms down to either side of body and bend elbows to reach arms behind back.

B.Press palms together in a prayer position on spine and reach hands as high up spine as feels good.

person doing wide-legged forward fold with clasp yoga pose on mat

Fredy Soberanis

Press elbows back so that forearms create one line.

C.Breathe here for 5 to 10 deep breaths.

Dolphin Pose

A.Begin on hands and knees.

Hold opposite elbows to get shoulder’s distance, then place forearms parallel to one another.

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

B.On the exhale, soften knees and fold forward, letting head fall toward the ground.

C.Keep shoulders away from your ears.

Do your best not to shrug them.

D.For a deeper shoulder opening, press the meat of your palms together.

Breathe here for 5 to 10 deep breaths.