Stress, tension and repetitive motions can cause the shoulders and upper back muscles to tighten. Sitting at a desk or in front of a computer can exacerbate this condition. Perform the following yoga poses daily to bring balance back into your body and release the shoulder and back muscles.
Puppy – Begin on your hands and knees with your hands under your shoulders and your knees under your hips. Walk the hands out, while keeping the arms straight, and lower the chest toward the floor. Release the shoulders and open the upper back on each exhale. Rest the forehead on floor if you are close enough.
Reverse Namaste – Sit or kneel in a comfortable position. Place the back of both hands on the lower back, and relax the shoulders down away from the ears. Keep the pinkies pressing into the spine and work the palms toward each other. As you exhale release the chest and the front of the shoulders. Snake the hands further up the back as the muscles loosen.
Horse - Begin on your hands in knees with your hands under your shoulders and your knees under your hips. Keeping the hips squared, walk the hands out to the right toward the right hip. Turn the head to gaze back over the right glute. On each exhale lengthen the left side to release the oblique and back muscles. Walk the hands back to the center and repeat to the left.
Seated Spinal Twist – Sit in easy pose (legs crossed) or half lotus. Inhale the arms up overhead. Exhale and twist to the right. Place the left hand on the right knee and the right hand on the ground behind you. Turn the head to gaze over the right shoulder. Lengthen the spine on the inhales. Soften and twist on the exhales. Repeat twisting to the left.