Move · Videos · Yoga · 28 min

Slow Yoga for the Neck and Upper Spine

Slow Yoga for the Neck and Upper Spine — video by Yoga With Adriene Play · 27:47

Video by Yoga With Adriene on YouTube · Open on YouTube

A slow therapeutic practice for the upper back and neck: cactus-arm snow angels, cat-cow with chin retraction, scapular push-ups, heart-to-earth, sphinx, kneeling reaches and rotations, a gentle baby backbend, fish pose and reclined butterfly. Blanket and block are optional.

  • 28 min
  • All levels
  • Low impact (no jumping)
  • mat

Good forBetter posture

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Step by step 13

Tap a time to watch that step in the video.

  1. Set-up on your back: on a blanket rolled along the spine, a block under the shoulder blades, or just the mat. 0:22
  2. Cactus-arm snow angels: slide the arms from your sides through cactus to overhead and back, slowly. 3:41
  3. Pad the knees, then cat-cow in tabletop, drawing the chin up and in as you round. 6:21
  4. Scapular push-ups: core engaged, let the chest sink between the shoulder blades, then press up. 8:42
  5. Heart to earth: walk the knees back and ease the chest toward the mat, forearms parallel. 9:57
  6. Sphinx: chin slightly tucked, shoulder blades drawn together and down; then rest and breathe into the belly. 11:17
  7. Kneeling, arms overhead as if holding a beach ball, shoulders rotating out and the chin slightly tucked. 12:53
  8. Palms at the heart, lift the breastbone for a very gentle baby backbend, then child's pose with active arms. 15:16
  9. Tabletop rotations: fingertips behind the head, open the elbow to the sky, then back; both sides. 16:44
  10. Heart to earth and sphinx again, then baby cobra with the shoulder blades drawing down. 18:34
  11. Kneeling side bends with the beach-ball arms, cactus arms looking up, then a clasped-hands chest opener. 20:00
  12. Lie down for belly and rib breaths, then an optional fish pose or gentle bridge. 22:28
  13. Reclined butterfly: soles together, knees wide, hands behind the head to cradle the neck. 25:51

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the chin slightly in and lengthen the back of the neck
  • Keep a light abdominal connection to support the low back
  • Pad the knees and use slow breath; your shape need not match hers

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadscapular push-ups, overhead holds, heart to earth
  • Wrists & hands takes loadscapular push-ups, cat-cow, rotations on the hands
  • Upper back takes loadheart to earth, sphinx, rotations, baby backbend
  • Knees takes loadlong kneeling and all-fours work on padding
  • Neck moveschin retraction, sphinx, fish pose, neck cradle
  • Lower back movesbaby cobra, sphinx, baby backbend, cat-cow
  • Hips movesheart to earth, child's pose, bunny variation
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Fists for sore wrists; pad the knees; bridge or props instead of fish pose

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga With Adriene; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety