A quick scan around the body will reveal that we carry a lot of tension in the neck and shoulders, so many yoga postures will naturally concentrate on these areas. Here are some exercises that will relieve the feeling of tightness that comes from sitting in one place, e.g. driving, studying or working at a PC. The great thing about the exercises is that they can all be done sitting in a chair, without any need for yoga mats or lying down. A simple five minute program might consist of doing each exercise 3 or 4 times. Perform the movements gently with awareness.
- Upward Arm Lift: Clasp your hands behind your head, with your fingers interlocking. Push your elbows back and sense your shoulder muscles contracting and your chest opening up. Now as you breathe in, raise your hands slowly towards the ceiling, still keeping them clasped together. Push upwards with your palms facing upwards and hold for several seconds. Then as you breathe out, slowly return the hands back behind the head.
- Neck Relief: Sitting upright, bring your chin slowly down toward your chest without allowing the chest to collapse. Feel the length at the back of your neck. Stay for 1 breath. Now bring your chin toward your right shoulder and notice the stretch there. Then bring your chin back to the centre and follow through to the left shoulder, easing out the neck muscles. Continue in this way, repeating this semi-circular movement from side to side 3 times. Bring the chin back to the starting position (parallel to the floor) and slowly turn your head from side to side, keeping the shoulders relaxed.
- Shoulder Lift: Breathe in as you lift your shoulders up, squeezing them up towards your ears. Tense your shoulder muscles and hold for several seconds. Then breathe out and release your shoulders, relaxing the muscles completely. Repeat 3 times.
- Shoulder Rotations: Bring your shoulders up toward your ears, then roll them back and down, and then forward and up, making circles. Rotate the shoulders in this way 3 times clockwise and 3 times anti-clockwise.
Paula Flood has been teaching yoga for almost ten years, and manages Lotus Yoga, a yoga studio in Dublin’s city centre. She also studies meditation in the Dublin Sri Chinmoy Centre.
