The Perfect Yoga Flow for the Neck & Shoulders

The perfect 20-minute yoga flow for neck & shoulders.png

This flow is like or better than a massage for the neck and shoulders. Especially the end!

It’s an all levels flow. Props needed: wall space, bolster, block and blanket. You might not need all of them, but the bolster and blanket might help you to be more comfortable in the end.

We start seated with rolling the neck while arms and hands stay in reverse namaste or clasping opposite elbows as a variation. Followed by some side bends with a focus on the neck, opening each side of the neck.

Then we move into a table top and a table top variation. Please let the head fall all the way back here, as far as you possibly can.

After that, we flow from plank to dog and into a warrior flow with a variation on wide-legged forward fold, with neck & shoulder work emphasized.

Then it’s time to relax with a supported fish pose of sorts. Watch where you put the block and use the other props to adjust yourself to more comfort. I make recommendations in the video, but it’s up to you to get comfortable. We spend about two minutes in that restorative, supported pose because it’s so healing for the neck and shoulders.

I’m always asked which yoga brand I like best so I’d just like to say that Manduka is my favorite yoga brand. They have the best mats and yoga products. My block here is Manduka. I keep my Manduka mat at the studio because I love it. Just saying.

And I also get asked about my clothes from time to time, and I have to say that a lot of my clothes come from YogaOutlet. They have deals and sales, and a nice selection.

If you’d like to try some free yoga programs, I have a few that hundreds of yogis have taken and love. The first one is for beginners:

OR if you are more advanced in your practice and are in need of some cleansing, try this short, free email course to detox all of you:


  • Crystals and gems are highly interactive with their environments. They absorb, store and emit energy and information. Because of their stable makeup, they can store all kinds of information and emit it out into the world. They react to the input of someone's energy and information (like a mantra or intention). Likewise, they emit a certain vibration frequency that could alter the energy field (physical, mental, emotional, spiritual) of the person or other energy form in their immediate environment. 

    This obviously leads to energetic change. Healing, uplifting, cleansing, empowering, inspiring, energizing, magnifying, balancing, restoring. Depending on the crystal with its specific benefits and your own intention, a crystal could be your catalyst. Powerful tools for meditation and yoga. I get my crystals from a great source: Click here to shop Sage Goddess Collectible Crystals.

  • Yoga mat and accessories? This question comes up a lot from my students. When it comes to mats, props, and other little needs for meditation and yoga, my favorite brand for mats and accessories has always been Manduka. Durable, comfortable, well-made. I love Manduka.


This is an easy question for me to answer! Yoga Outlet has all the stuff. A lot of brands, a lot of discounts, plenty of sales, great customer service. I’ve never had a problem with them, and they have the biggest selection. I wear most of the stuff I have bought from Yoga Outlet every day.


Comment below about your experience with this practice!

Related: The Ultimate Yoga Flow for Feet & Ankles

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