Yoga to Relieve Tension: Open Shoulders, Upper Back & Chest

As the colder months set in, it’s not uncommon to feel tension building in the upper body. The combination of chilly temperatures, hunched shoulders to keep warm, and the general stresses of winter can cause muscles in the shoulders, upper back, and chest to tighten. Yoga provides a powerful way to release this tension, promote relaxation, and restore balance to the body. Join yoga teacher Charlotte King in exploring a sequence designed to ease these areas and leave you feeling open, refreshed, and rejuvenated.

Why Winter Tension Builds in the Upper Body

During winter, we often adopt postures that aren’t ideal for our bodies. Cold weather encourages a natural tendency to hunch our shoulders and tighten up, which can restrict blood flow and create stiffness in the upper body. Combined with hours spent working at desks, looking down at devices, or even carrying heavy winter coats and bags, it’s no wonder tension accumulates. This is where a focused yoga practice can work wonders.

Yoga offers targeted stretches and poses that allow us to release built-up tension, improve posture, and bring greater awareness to how we carry our bodies. The result? A more open chest, a less strained back, and a more spacious feeling in the shoulders.

What are the Benefits of Yoga Opening Poses?

Opening poses like puppy pose, known in Sanskrit as Uttana Shishosana, are particularly effective for the shoulders, upper back, and chest. These postures not only stretch the muscles but also encourage deeper breathing by expanding the lungs. As we create space in the body, we allow the breath to flow freely, improving circulation and boosting overall well-being.

Charlotte King’s carefully curated sequence focuses on easing tension and promoting relaxation. Whether you’re a seasoned yogi or new to your yoga practice, these poses can help you feel more aligned and at ease.

A Yoga Sequence for Shoulder, Chest, and Upper Back Relief

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

Begin on all fours with your hands under your shoulders and your knees under your hips. As you inhale, drop your belly, lift your tailbone, and gaze upward into cow pose. As you exhale, round your spine, tuck your chin, and press into your hands for cat pose. Repeat for 5-7 breaths to warm up the spine and release initial tension.

2. Thread the Needle (Parsva Balasana)

From all fours, slide your right arm underneath your left arm, resting your right shoulder and ear on the mat. Allow your left hand to press into the ground for support, or extend it overhead for a deeper stretch. Hold for 5 breaths before switching sides. This pose helps release tension in the shoulders and upper back.

3. Puppy Pose (Uttana Shishosana)

From the all-fours position, walk your hands forward and lower your chest toward the ground while keeping your hips over your knees. Allow your forehead or chin to rest on the mat. Focus on stretching through your shoulders, chest, and upper back. Hold this pose for 5-10 breaths, allowing the breath to expand and deepen.

4. Sphinx Pose (Salamba Bhujangasana)

Lie on your belly and prop yourself up on your forearms, keeping your elbows directly under your shoulders. Press into your forearms and lift your chest while relaxing your shoulders away from your ears. Hold for 5 breaths to gently open the chest and upper back.

5. Cow Face Arms (Gomukhasana Arms)

Sit comfortably, either cross-legged or on your knees. Reach your right arm up and bend the elbow, allowing your hand to fall between your shoulder blades. Use your left hand to grab your right elbow, or if you’re more flexible, reach your left hand behind your back to clasp your right hand. Hold for 5 breaths before switching sides. This pose deeply stretches the shoulders and chest.

6. Supported Fish Pose (Matsyasana Variation)

Place a yoga bolster or rolled-up blanket lengthwise on your mat. Lie back so the bolster supports your upper back and head, allowing your chest to open and your shoulders to relax. Extend your arms out to the sides with palms facing up. Hold for 5-10 breaths, enjoying the restorative nature of this pose.

The Benefits of Opening the Upper Body

• Reduced Tension: Stretching tight muscles in the shoulders, chest, and upper back alleviates discomfort and prevents stiffness.
• Improved Posture: Opening poses encourage a more upright, relaxed posture by counteracting the effects of hunching.
• Enhanced Breathing: By expanding the chest and creating space, these poses allow for deeper, fuller breaths, which boost energy and calm the nervous system.
• Stress Relief: A gentle yoga sequence helps release physical and mental stress, leaving you feeling lighter and more centred.

Tips for a Deeper Yoga & Mindfulness Practice

• Use props like yoga bolsters, blocks, or blankets to make poses more comfortable and accessible. If you don’t have a bolster, a rolled-up towel or firm cushion can be a great alternative to provide support during your practice.
• Focus on your breath throughout the practice, inhaling deeply into your chest and exhaling slowly to release tension.
• Move mindfully, listening to your body and avoiding any discomfort or pain.
• Practise in a warm, quiet space to encourage relaxation and ease.

How to Set Mindful Intentions for a Balanced New Year

As winter settles in, finding balance and relief from tension is essential for both physical and mental well-being. Incorporating mindful yoga practices, like those outlined here, can help ease tight shoulders, open the chest, and encourage better posture and breathing. These small, consistent efforts contribute to a more relaxed and resilient body, ensuring you feel grounded even during the colder months.

Looking for yoga accessories to support your wellness journey? Charlotte King combines her expertise in movement and mindfulness with her passion for craftsmanship to create handmade yoga bolsters. These beautifully designed bolsters provide essential support for restorative poses and deep stretches, allowing practitioners to fully relax while maintaining proper alignment. Ideal for poses like supported fish pose, they are crafted with care to enhance the comfort and effectiveness of your practice.

For additional support on your wellness journey, proto-col’s free 'New Year, New Intentions' programme provides a wealth of expert advice and practical tips throughout January to help you stay committed to your New Year's Resolutions. This initiative is designed to inspire and motivate you with guidance from top wellness experts, helping you integrate small, meaningful changes into your daily routine. Remember, each step you take toward wellness is a step toward feeling more balanced and empowered in your everyday life. To support your journey, use Charlotte's code 'CKYoga' for 15% off on the proto-col website, where you can find wellness products to complement your routine. your progress, and don’t hesitate to explore new tools and practices that enhance your journey.

Follow Charlotte King for more yoga insights and updates on her handmade yoga accessories, and connect with proto-col on Facebook, Instagram, TikTok, and YouTube for more expert wellness content.