Yin Yoga to Release Tension in Your Neck and Upper Back

We don’t typically associate yin yoga with the upper body. These longheld stretches are more commonly associated with the hips, the lower back, and sometimes the chest and mid back. Yet yin yoga can help release the physical and energetic tension you experience in your shoulders, neck, and upper back, including blockages in what’s known as the throat chakra.

As you can guess, the throat chakra is located along the neck and its theme is clear communication. So an imbalance in the throat chakra could look like having a difficult time standing up for yourself, speaking out for others, or talking in front of a crowd.

When we consider communication, we usually think of speaking and talking. And that is a tremendous component of it. Yet another part of it is our ability to listen. For some people, including myself, the throat chakra is a little too active. I’m someone who talks a lot, and I love to communicate, and I don’t really have a problem with speaking my truth or saying what’s on my mind or sticking to my convictions, but I do struggle with appreciating silence and really listening to others with compassion.

You might be like me. Or you might fall more on the other side of the spectrum, where you  are comfortable in silence and are a terrific listener yet you have a difficult time standing up for yourself, speaking out for others, or sharing your truth, your opinions, or speaking in front of a crowd.

No matter where you might be on the communication spectrum, the following yin yoga for the throat chakra practice is designed to bring your awareness to any potential issues and help you bring them back into balance. The sequence of poses is a full-body practice with an emphasis on creative stretches that target the upper back, shoulders, and, of course, the neck.

The emphasis with practicing yoga for the throat chakra is focusing on connecting to your opinion, speaking your truth, choosing your words wisely, and listening. For each yoga pose, I’ll share an affirmation. All you need to do is listen to it and maybe repeat it to yourself a few times. You’re not trying to convince yourself that it’s true for you. You’re simply noticing how this makes you feel. I recommend having pen and paper nearby so that either throughout the practice or afterward, you can note any sensations, emotions, or thoughts that you experience.

Yin Yoga for the Throat Chakra

You’ll want to keep two blocks or a couple firm pillows within reach.

Ujjayi Breath

Begin sitting any way that’s comfortable to you. Lengthen the spine and drop your shoulders down and away from your ears. Close your eyes and try to settle into your body. Tuck your chin slightly to find more length along the back of the neck.

Begin your Ujjayi breath, which is a little like fogging up a mirror while keeping your mouth closed. So you’re inhaling and exhaling through the nose with a little constriction at the back of the throat. This breathing technique ends up making an audible sound and stimulates the throat chakra.

Continue to take slow, steady breaths. Try to create inhalations that are equal length as your exhalations. Feel your breath travel all the way to your low back. Begin to contemplate clear communication and compassionate listening. Maybe you ask yourself if there might be areas you need to work on a little. In what ways might the throat chakra be a little imbalanced within you? This is something we’re exploring with great compassion for ourselves. So no shame, no guilt, no striving for perfection. Just curiosity.

Take about five to 10 more Ujjayi breaths here with your eyes closed.

Seated Neck Stretch

Release your hands to your knees and bring your left ear toward your left shoulder. Keep your chin slightly lifted so you feel a nice stretch along the right side of your neck. To intensify the stretch, walk your right fingertips a little farther away from you. Find your edge here, relax your jaw, maybe close your eyes, if it feels too intense, keep your hands on your knees. Come back to your Ujjayi breath.

Say to yourself: I speak my truth with ease. Repeat that back to yourself a few times and notice how it feels.

Gently lift your head back up to center and take your time as you switch to the other side. If you were cross legged, switch the crossing of your legs. Lengthen your spine and this time, lower your right toward the right shoulder. You might notice that one side feels different than the other. That’s perfectly normal. Adjust however you need.

Say to yourself: I am comfortable in silence.

Cow-Face Pose With Eagle Arms

Your focus is on the throat chakra, so if you don’t want to bother with the hips and the legs for this stretch, it’s perfectly fine. You can sit cross-legged. Otherwise, cross your right knee over your left one and bring your heels toward your opposite hips. With your elbows bent in front of you, wrap your right arm underneath your left and try to bring your palms or the backs of your hands to face each other. You can instead cross your arms in front of your chest and hold onto your opposite shoulders or reach for your opposite shoulder blades. From here, tuck your chin toward your chest and drop your forehead toward your biceps. Feel for a nice stretch across the upper back and back of the neck.

Say to yourself: My opinion matters. Repeat that.

Slowly lift your head. Release your arms, release your legs. Bring your feet straight in front of you. It might feel good to just hold them like this. Or you can do a little windshield wiper motion and see if you can lift your chest up, arching through the back and opening along the throat. Take a few breaths here before you repeat on the other side, so your left knee over your right or you can switch the cross of the legs. Bring your left arm under your right or holding onto opposite shoulders.

Say to yourself: I am a compassionate listener.

When you’re ready, release just like you did after the first side. I like to squeeze the shoulder blades behind me as well, getting a nice stretch along the top of the shoulders.

Supported Bridge

Lie down on your back and grab hold of your block. You want your hips to be higher than the heart and also higher than the throat. Lifting your hips off the mat, place a block underneath your hips and tailbone, not underneath your lower back, in Supported Bridge. Place the block on any level that feels comfortable for you. Rest the back of your head flat on the floor so your neck and throat are neutral.

Say to yourself: I speak up for those who can’t.

Stay in this pose before you build on it in the following pose.

Waterfall

From Supported Bridge, simply extend your legs straight up. You might need to shift your block a little bit or place it on the lowest height. You’re just deepening the inversion. You can also remove the block if that’s more comfortable.

Say to yourself: I claim and honor my true voice.

Slowly bring your feet back to the floor, being careful not to let your head lift off the ground. Move the block off to the side and rest your back on the mat so the entire length of your spine is level. Keep your feet on the mat and let your knees rest toward each other. Take a few breaths here to settle after this fairly intense pose.

Reclined Twist

Make your way into a reclined spinal twist, reaching your arms straight out to the sides in the shape of a T as you let both knees lower to the left. Because the focus is on the throat chakra, turn your head to look over your right shoulder if that’s comfortable for you. Settle into this pose.

Say to yourself: I make the effort to understand someone else’s point of view.

When you’re ready, bring your head and chin back toward the ceiling. Slowly lift your knees back to center and then ease over to the other side, shifting your hips a little and letting your knees drop over toward the right. Then turn your head to look over your left shoulder.

Say to yourself: I am impeccable with my word.

Bring your head and knees back to center.

Savasana

When you’re ready, extend your arms and legs in Savasana. Allow yourself to take up space as you get your neck centered and comfortable. Let your arms rest alongside your body.

Say to yourself: I am balanced in speaking and listening.

When you’re ready to come out of the pose, begin to deepen your breath and reawaken your body by beginning to wiggle your fingers and toes or rotate your ankles and wrists. Take a big stretch by reaching your arms overhead.

Slowly make your way to sitting any way that is comfortable for you. Sit tall and let yourself linger here for several breaths as you simply notice the effects of your practice.

Thanks for practicing along with my yin yoga for throat chakra practice. You can also find practices for the chakras relating to the root, sacral, solar plexus, and heart.