Neck & Shoulders · 11 min
Targeted opening for the chest, shoulders, and neck — the areas armor loads the most.
Why this session
Body armor concentrates weight on the traps and pulls the shoulders forward. Add radio and mic checks and you build a rounded posture that restricts breathing.
Sit tall. Drop the right ear to the right shoulder, then slowly roll chin to chest and to the other side.
beginner cueSmall, slow half-circles only. Never roll the head backwards.
Garudasana Arms
Cross right arm under left, wrap forearms, palms touch. Lift the elbows.
beginner cueIf wrists don't touch, hold opposite shoulders in a self-hug.
Left arm under right.
beginner cueSame as before.
Parsva Balasana
From all fours, slide the right arm under the left, right shoulder and cheek to the mat.
beginner cueKeep the hips lifted over the knees, not sinking back.
Repeat on the other side.
beginner cueSame as before.
Uttana Shishosana
From all fours, walk hands forward, chest melts toward the floor, hips over knees.
beginner cueRest the forehead on a block or stacked hands.
Matsyasana
Lie back over a rolled towel or block placed under the shoulder blades.
beginner cueUse a low, soft prop. Keep knees bent, feet flat.
Rest flat, palms up. Let the shoulders melt into the floor.
beginner cueRolled towel under the neck for support.