13 Min Trauma Informed Yoga for Upper Body Release (Neck, Shoulders, and Upper Back)

Many of us may not notice how much tension we carry in our upper bodies until we notice feelings like tightness, discomfort, or stiffness.

If you like, I welcome you to explore this gentle exercises: 

If you sit naturally without trying to correct your posture, how do you hold your body?

Are your shoulders rounded forward, or do they hunch by your ears? Does your neck feel stiff, tight, or uncomfortable? Or if you sit with a long spine does your upper back start to feel tighter and more tired? 

The more we hold our bodies in certain positions, the more our bodies get used to this. This can create tension or pulling if we don’t take the time to stretch and release the stress and tightness that can build in these areas. 

A few simple ways to restore harmony is through gentle stretches, stress release, and paying gentle awareness to how we hold our bodies habitually. 

This trauma informed class supports yoga for upper body release with gentle movements, stretches, and a somatic exercise called “open book stretch.” You’ll find more softness in only 13 minutes, there are no props required, and we stay low to the ground for the entire class. 

What to Expect in This Practice

This 13-minute trauma informed yoga class focuses on upper body tension relief and nervous system support. We’ll move slowly, allowing time for your muscles and connective tissue to soften and release. 

This is a trauma informed practice, so I welcome you to move at your own pace and honor what feels right for you in each moment, knowing you can take breaks or end at any time. We all have different anatomies and preferences so what feels best to you can look different from what I’m demonstrating. Everything I offer is just a suggestion, not a demand.

This is also supportive for all experience levels and there are no props required.

We’ll explore:

• Seated Neck Rolls, Shoulder Rolls, and Chest Opening (0:25)
  We’ll begin seated with slow, mindful movements to release your neck and shoulders, as well as explore a gentle chest opener to open your heart space, support upright posture, and allow more supportive breathing. 
• Child’s Pose with Side Stretch and Thread the Needle (2:45)
  These grounding poses stretch your shoulders, upper back, and sides of your body. Thread the needle is also supportive for releasing deep tension between your shoulders, and I offer multiple ways to explore this stretch. 
• Supine Upper Body Release(8:00)
  We’ll explore a somatic exercise to release your upper body, moving slowly and with intention. 
• Neck and Shoulder Tension Massage and Closing  (11:35)
  We’ll end our class with a self massage (option to skip) for a bit of self care and ending in a seated posture. 

Who This Class Is For

This class may be supportive if you:

• Have tightness in your neck, shoulders, or upper back
• Are seated for most of the day at a desk or computer
• Wish to improve your posture or notice you hunch your shoulders
• Have body tension from stress
• Prefer gentle, slow yoga practices
• Feel overwhelmed or low-energy
• Want a short, accessible practice without standing poses

You do not need any prior yoga experience to do this class, and you’re welcome to make any adjustments to feel best in your body for each pose.

13 Min Trauma Informed Yoga for Upper Body Release (Free Class)

I welcome you to join me in this 13 minute yoga sequence for upper body relief. We’ll release your upper back, neck, and shoulders, as well as explore calming grounding poses to soften stress that can cause tension. 

We’ll also explore gentle movements and static holds, giving your body space, time, and movements that are supportive for releasing these areas. We’ll start seated and remain low to the ground for the entire class, exploring poses like child’s pose, thread the needle, and twists. 

If you’re ready for upper body relief, I invite you to join me below!