1. Home
  2.  » 
  3. 45 min yin yoga
  4.  » 6 Yin Yoga Poses to Open the Chest, Shoulders and Upper Back

    SIGN UP FOR MY **FREE** 7 DAY YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!   

For those of you who are unfamiliar with the meridians, they are the energetic pathways of our bodies. Chee (or energy) flows along these channels, and if they are blocked it can’t move freely. We can open different meridians with yin yoga poses, the ones demonstrated here focus on the heart and lung meridians.

These poses, as with other yin yoga asanas, should be held for extended periods of time (I suggest between three and five minutes). While in each position, surrender, focus on your breath and let gravity do the work.

In these postures you should not push yourself past your comfort level to the point of experiencing discomfort or pain. Keep the intensity level around a four or five out of ten.

Grab a set of blocks, and possibly a strap, and calmly work your way through these six poses. If you want to be guided through them, feel free to watch my Yin Yoga for Heart & Lung Meridian video.



1. Supported Fish Pose – A great heart opener to start your practice. Grab your blocks and set them up so that one will fall between the shoulder blades and the other will support the head. You can choose to set them at the lowest or middle level, whichever feels best to you without causing any pinching. Slowly lower yourself down onto the blocks. Let your arms fall out to the sides, palms turning upwards. Extend your legs long and comfortably wide. Soften through the jaw and close your eyes.



2. Shoulder Opener – Sitting up nice and tall with your legs crossed, reach your right arm up. Bending your elbow, place the right hand in between your shoulder blades. Either bring your left hand up to press gently on the right elbow, or reach under and back to clasp your fingers behind you. If the reach is close but you can’t quite grasp hands, use a strap to make the pose accessible. Stay seated tall and relax into the pose. To make this pose into a hip stretch as well, feel free to take shoelace legs. Switch sides.



3. Sphinx – Laying on your belly, bring your hands, palms and elbows shoulder distance apart. Your feet should be about hip distance apart. Draw your shoulders back as you lift the heart and chest up from the mat. Walk your forearms forward to lessen the intensity, or back to deepen the stretch.



4. Bow Tie – From Sphinx, cross your right arm in front of the left, with palms facing up. Reach as far as possible, aiming to stack your elbows one in front of the other. Slowly bring the forehead down to the mat or onto a block, at whichever level is comfortable. Remember to breathe and relax as you enjoy the sensation of the pose. Repeat with left arm in front.




5. Puppy Pose – Make your way to a table top position, and check that your hips are stacked over your knees. Walk hands forward, coming onto the forearms and bringing your head to the mat (keeping your hips in place). Since we are focusing on the upper arms today, bring your hands together, bend the elbows and reach fingertips toward your upper back. Keep the core engaged.



6. Banana Pose – Lying down on your back, bring the hips to the far right side of the mat. In opposition, take your head and feet to the left, creating a banana like curve in the body. You may want to bring your hands over head. Feel the stretch this pose is providing all the way down the right side body. After several minutes, shift hips to the left and head and feet to the right.

If you need a little extra motivation to stay in each of these delicious stretches a little longer, do follow along with the 45 minute practice below.

Yin lovers rejoice! Want a full week of yin yoga straight to your inbox? Sign up for my free Yin Yoga Immersion program.

Don’t forget to subscribe to my YouTube channel for new content each week!

Namaste,
Kassandra

7 DAY YOGA IMMERSION
Includes 7 full length yin yoga classes suitable for all experience levels (beginners welcome!)

    We respect your privacy. Unsubscribe at anytime.

    For those of you who are unfamiliar with the meridians, they are the energetic pathways of our bodies. Chee (or energy) flows along these channels, and if they are blocked it can't move freely. We can open different meridians with yin yoga poses, the ones demonstrated here focus on the heart and lung meridians. These poses, as with other yin yoga asanas, should be held for extended periods of time (I suggest between three and five minutes). While in each position, surrender, focus on your breath and let gravity do the work. In these postures you should not push yourself past your comfort level to the point of experiencing discomfort or pain. Keep the intensity level around a four or five out of ten.

    ☮ Website: http://www.yogawithkassandra.com
    ☮ Facebook: https://www.facebook.com/kryoga
    ☮ Instagram: https://www.instagram.com/yoga_with_kassandra





    Yoga with Kassandra – Disclaimer
    Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.

    ABOUT ME

    Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

    7 FREE & FULL LENGTH YIN YOGA CLASSES – CLICK IMAGE TO START

    #1 ONLINE YIN & VINYASA YOGA CLASSES

    RECENT POSTS

    7 Challenging Intermediate Yoga Poses

    7 Challenging Intermediate Yoga Poses

    These 7 poses will challenge your body in many ways. Open your shoulders and chest, stretch the hips, strengthen the core, and work on your balance. This all comes from a 30 minute Intermediate Vinyasa Flow over on my YouTube channel. Roll out your mat, no additional...

    7 Beginner Yoga Stretches to Unwind Before Bed

    7 Beginner Yoga Stretches to Unwind Before Bed

    Do you find yourself tossing and turning and feeling aches as you try to get to sleep? Or is your brain running on a hamster wheel of thoughts unable to shut off to get some shut eye? Take 10 minutes to stretch and breathe before bedtime. This is a quick and easy...

    From Root to Crown (NEW Chakra Based 🙏 Yoga Challenge)

    From Root to Crown (NEW Chakra Based 🙏 Yoga Challenge)

    Hey Yogis, Are you feeling stuck? Maybe you're feeling some resistance in your mind or body? Or maybe you are just feeling all out of whack, and in need of getting balance back in your life? The Energy Balance 📅 July Calendar is here for you! These 31 classes will...