Phase 3 · Functional Capacity

Part of the 9 Week Yoga Program for Chronic Neck and Upper Back Tension

Fifteen Minutes to Keep Your Neck Free

The standing practice for after the program

This is the practice that outlives the nine weeks. Everything that made the difference, in the shortest form it still works in: arms overhead, eagle arms for the shoulder blades, two loaded standing poses, one thoracic opener and a twist. Fifteen minutes once or twice a week is roughly what it takes to hold what two months of work built, and holding a neck is far easier than getting it back.

15 min · Level 2

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When it helps

A third day in the last three weeks, or your maintenance practice once the program is finished. Fifteen minutes, standing, no props needed.

Physical effect

One pass through each pattern the program built: overhead reach, scapular separation, loaded standing, thoracic extension and rotation.

Function

Short enough to happen on a weekday, which is the only property a maintenance practice really needs.

Mental effect

Having a fifteen minute answer is most of why the tension stops running your week.

Fifteen minutes standing

One pass through everything the nine weeks built, in order.

Tadasana

30 sec

Mountain Pose

Feet hip width, five slow breaths, and notice where your head sits over your ribs.

Thirty seconds of checking in tells you which of the poses below needs more care today.

Learn more about Tadasana

Urdhva Hastasana

45 sec

Upward Salute

Arms overhead, ribs down, shoulders away from the ears.

The overhead position is the one a desk takes away first. Keeping it is most of the point of this practice.

Learn more about Urdhva Hastasana

Garudasana

45 sec per side

Eagle Pose

Arms crossed and wrapped, elbows lifting, hands away from the face.

Eagle arms separate the shoulder blades, the one direction nothing in a normal day provides.

Learn more about Garudasana

Virabhadrasana II

45 sec per side

Warrior II

Arms wide at shoulder height, held for the whole time.

Warrior II is the endurance work. Nothing else in fifteen minutes keeps the arms out that long.

Learn more about Virabhadrasana II

Utthita Parsvakonasana

45 sec per side

Extended Side Angle Pose

Forearm to the thigh, top arm over the ear, chest turning up.

Side Angle adds rotation under load, which is where a stiff upper back gives most.

Learn more about Utthita Parsvakonasana

Virabhadrasana 1

45 sec per side

Warrior I

Back heel down, hips square, arms up, head neutral.

Warrior I is the hardest pose here and it comes last, on purpose.

Learn more about Virabhadrasana 1

Adhomukha Shvanasana

45 sec

Downward-Facing Dog

Knees bent, press the floor away, head hanging between the arms.

Downward Dog is the transition down, and the only pose where the neck carries nothing.

Learn more about Adhomukha Shvanasana

Anahatasana

1 min

Heart-Melting Pose

Hips over the knees, chest to the floor, arms long.

Heart-Melting Pose is the shortest way to keep the front of the shoulders open.

Learn more about Anahatasana

Jathara Parivartanasana

1 min 30 sec per side

Reclining Belly Twist

Knees to one side, both shoulders staying on the floor.

The supine twist is the counter movement to everything above and the fastest way to leave the practice feeling neutral.

Learn more about Jathara Parivartanasana

Savasana

2 min

Corpse Pose

Palms up, towel under the head, jaw loose.

Two minutes at the end is what separates a practice from a set of exercises.

Learn more about Savasana

Phase 3 · Weeks 7 to 9

This practice is part of a program

It belongs to Functional Capacity, the third phase of the 9 Week Yoga Program for Chronic Neck and Upper Back Tension. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Once or twice a week once the program ends. If the tension flares, this is not the practice for that week. Go back to the gentle seated sequence until it settles, then come back here. Nothing in this program is medical advice.

The teacher behind this sequence

Manish Rana

Founder & Author

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