Emotional stress shows up in your physical body in the form of tense connective tissue and muscle. Stiff neck and raised shoulders are common areas where this tension coagulates. So, what poses access these spots and what can you do to self soothe? I’ll let you in on some straightforward changes you can make to your yoga practice that will target your neck and shoulders, leaving them, and you, at ease.
Before we get into the break down, one big take away: where you point your chin matters. Head tilt can either promote muscle strain or relaxation. For example, students often believe the gaze point for triangle pose needs to be straight upward. While this may feel fine or even wonderful in some bodies, those with neck and shoulder issues will find much more benefit tilting their gaze and chin down toward their front big toe. Add a half bind with your top arm, and you’ve got a trapezius stretch so good that I sprinkle it into every practice.
Here are more of my favorite postures to add to your neck and shoulder therapy. Approach these yoga poses with care. Your neck houses important blood flow, nerves, spinal cord, airways, digestive mechanisms, vocal capabilities and lymph drainage. Our goal is to compassionately care for and open these tight areas, not punish them.
Seated Neck Stretch
In a steady, rooted seat, gently coerce your head to your left shoulder with your left hand. Tilt your chin down toward your left arm bone. Reach your right arm down and slightly away to the right, like you’re fishing for lost keys. You may stay for 5-10 breaths in a static hold, or find a slow motion chin raise then tuck to massage into the complicated array of tissue and intelligence housed in the side of your neck. Take a pause in between sides to feel and compare.
Cat Cow Variation
From the same rooted seat, interlace your hands behind your head. As you inhale, arch back into cow. Let the weight of your skull buoy back into your hands as you open your elbows. As you exhale into cat, gently traction your head downward with your clasp and close your elbows in toward your face. If you find a needed stretch, stay and breath easily for a while to allow stress to disband.
Bound Wide-Legged Forward Fold
Approach this classic variation with compassion. Use a towel or yoga tie to find the perfect space between your hands. We are only looking for 85% sensation tops. Anything more, please back off to avoid injury. To get into the pose, feet are wide and slightly dog-eared inward. Find a bind behind your back, then fold forward. Allow your tailbone to point skyward and your bind to fall into gravity.
Extended Side Angle Variation
The same principles apply to extended side angle as the aforementioned triangle pose. With your top arm snaked around your low back, point your chin and gaze toward your front big toe. Actively or passively stretch the side of your neck and upper trapezius muscle as you reap the rest of the benefits of this delicious pose.
Cow Face Pose Variation
Because we are hyper-focused on upper body, you are welcome to take traditional cow face pose legs, or any other seat that feels comfortable. Wherever you land, you should be able to focus on your upper body’s feedback. Raise your right arm high over head, then bend your elbow and land your right hand down the nape of your neck. Slink your left arm behind your low back, then hook your hands together. Many students need a towel or yoga tie to make this bind comfortable. Maintain good posture, but tilt your chin toward your right arm pit. Settle in for 5-10 breaths. Repeat on the other side.
Revolved Triangle Variation
If you need a deep chest stretch, this is it. The front side of your shoulders and chest should feel amazing with just one small tweak to revolved triangle. Like usual, your right foot will be three or so feet in front of your left in opposite lanes of traffic, all toes faced forward. Stabilize your left hand on your right shin or a block, find a half way lift in your torso. Reach your right arm to the sky, then land your hand on your sacrum. Pull your right elbow away from your chest and breathe for 5-10 breaths. Repeat on the left.
Eagle Arms
Eagle stretches the back of your shoulders and important muscles of your upper back. Coil your right arm under your left. Connect your palms. If this bind is too severe, hug your fingertips around to the backs of your shoulders. No matter where you’ve bound, pull your elbows away from your chest dramatically, creating a negative space triangle inside the arms and chest. Breathe here, or slowing raise and lower your arms to massage your shoulder blades over your rib cage. After 10 breaths, repeat on the left side.
Dragonfly
This pose accesses much of the same area as eagle, with deeper sensation. Pay close attention to your set up, as many students find their arms either too high or too low. Lie on your belly and prop yourself up on your forearms. Cross your left arm bone in front of your right, then slither your hands in opposite directions until your arms are crossed above your upper chest and below your chin. Lie your head down on your arms or a block, breathing into the space between your shoulder blades. After 10 breaths, switch to the other side.
Broken Wing
Lying on your belly, extend your right arm straight out to the right, palm down. Glance to ensure your elbow is in line with your shoulder or slightly above. Press into your left palm to roll over gently to the right. Take any leg shape that feels stable, soles of feet to floor or legs bent to the side. Marinate for 5-10 breaths. For a deeper sensation, bend your right elbow 90 degrees. You will not have to roll as far to feel a gratifying sensation.
Block Release
This technique is ideal pre-class, or right before savasana. Come onto your back with a block in hand. Place the block on its lowest height or second highest height. Align a long edge under the base of your skull, right where it meets your neck. Once you find a place that feels nice, slowly rainbow your chin from right to left, massaging into muscles correlating with headaches and stress.
I hope these stretches help you find release through your neck and shoulders. If there are other stretches you’d be interested in learning more about please let us know in the comments!
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Stephie's earliest memories of yoga are of standing in shoulder stand with her mom and the Jane Fonda vinyl playing in the background. Stephie's first "official" yoga class did not come until the late '90's when working for a touring children's theatre company. She fell in love all over again. Wanting to share that love, Stephie's journey led her to the east coast and Kripalu center for yoga and health. There, she has completed both 200 and 500 hour teacher training programs and has been given the honor of being named an acharya (teacher of wisdom). She continues to study in the Kripalu and Pranakriya tradition with master-level teacher Yoganand Michael Carroll. Stephie's classes combine her love of fluid movement (vinyasa) and breath work (pranayama) to create a meditation in motion - allowing for inquiry and exploration of one's true self.
“Seek truth, not peace.” -Yoganand Michael Carroll
"The wise proclaim that love is the only path, love is the only God, and love is the only scripture. I am in fact a pilgrim on the path of love.” -Swami Kripalu
Hi, I'm Gaby and a Des Moines native! Since I was young, I was involved in competitive dance and cheerleading. Throughout undergrad and grad school I bounced around to different gyms and workout formats trying to stay active. In the beginning of 2020 I hit a workout plateau and decided to give Power Life a try.. and I'm so glad I did! I was instantly hooked on the fun, sweaty workouts along with the inviting community! You can expect lots of energy, awesome beats, and a challenging workout with me! Outside of Power Life you can find me cheering on the Iowa Hawkeyes or New Orleans Saints, enjoying the sunshine, or sipping a margarita!
After one month of crushing a 20 for 30 challenge, Katie was hooked on Power Sculpt. The unique challenge, killer cardio and motivation that she gets from every class keeps her coming back. Outside of work and practicing over the lunch hour, Katie enjoys Iowa Hawkeye games, spending time with her family and dog Norah, and biking the beautiful trails that this wonderful state provides.
I started teaching at Power Life KC in 2015, and haven’t looked back. I am so happy and excited to be in Des Moines teaching! My name is Rachel, and I love bringing an empowering class to my students every time they come to their mats. I cannot wait to see y’all on your mats!
As a former dancer, Jess has always been passionate about staying active. After her freshman year in college she decided to try Power Life as a way to stay in shape. She was immediately hooked! She loves the workouts and community Power Life has to offer. She can't wait to share her passion and practice with you!
I earned a Bachelor of Fine Arts in Dance at the University of Iowa, a minor in Health Promotion and a 200 hour yoga certification in Hatha yoga. After spending a few years dancing professionally in Colorado, I moved to Omaha to be closer to family. Additionally, I have been working as a massage therapist since 2016. My favorite hobby is to take fitness classes and spend time outside playing with my two dogs, Rufus and Rylee. I love teaching students new ways to be active, so I can't wait to challenge you in my class!
Ally discovered Power Life in Kansas City. It was her first yoga experience and she immediately was hooked from the high energy and challenging workout. Outside of the studio, you can find Ally teaching third grade. In her free time, she enjoys running, reading, and playing with her two dogs. She has upbeat music and wants her students to leave feeling challenged on and off the mat.
Hiya, my name is Renae! I enjoy being outside (hiking, biking, camping, paddle-boarding, etc.) music, adventuring & spending time with my partner & our people. I love that Power Life creates a safe, inclusive, welcoming space and encourages community. I cant wait to sculpt or flow with ya!
I began my yoga journey in 2018 at Tulivesi in Marquette, MI, while receiving my Bachelor's in Psychology. Since May of 2021, I began teaching at Power Life as a 200 Hr RYT. Yoga is a humble-some melting pot for me - uniting mind, body, and spirit - while also connecting me to new friends and opportunities. Off the mat you can find me digging into the metaphysical side of life with a pocket full of crystals, essential oils, and maybe even a Tarot deck.. or 2! In the studio, I offer a space of freedom to be as YOU are to ground, explore, and grow. Come get your flow on with me in a mind-opening and soul-warming class.
I started my yoga journey during the off season for college basketball. It gave me a sense of balance and ignited a passion to continue the practice. When I moved from Denver to Omaha I knew it was time to make the jump to become an instructor. Since then yoga has been my outlet. I could not be more excited to share this passion with fellow yogis both on and off the mat!
Brianna recently graduated from college with her degree in Kinesiology and Exercise Science. Bri loves spending her extra time running, baking, adventuring and Brunching all over KC. She recently fell in love with Power Life and thought what better way to connect with and energize as many people as she can than by teaching Power Barre classes. Brianna strives to create a Fun, Fit, Fabulous atmosphere through her classes, leaving you with a sense of accomplishment and motivation.
Hi friends! I'm Emily- I'm a yoga/fitness enthusiast, foodie, and an avid reader. I love teaching yoga because it combines so many of the things I love- movement, connections, and people. My favorite things to include in a class are great music, high energy, and the chance to listen to/honor your body. I can't wait to practice with you!
YOU are why I show up onto my mat to teach! First yoga experience, years in, whether I know you or meeting you – you mean something to me, and I appreciate you for making it onto your mat. I hope you’ll experience an energetic challenge (not a scary challenge), one that is safe, fiery, loving and keeps you realizing YOU do hard things! Together we’ll experience multiple options for your body to experience based off what your body needs that practice. Laughs? We’ll absolutely get that in too! I started my practice at Power Life to make friends and find a community - years later my want hasn’t changed, but now I hope you’re a part of it. Come sweat with me in; Power 2’s, Sculpt, Barre or FIT classes.
My yoga practice began in 2017. I was diagnosed with scoliosis and a doctor recommended yoga to help with my pain. I soon realized along with the physical benefits I was also obtaining mental and spiritual benefits as well! I have a natural love for learning and teaching on and off my mat. Off my mat I received my Bachelors in Elementary Education from UMKC and my masters in Teaching English as a Second Language. On my mat I’m certified to teach Power and Hot Yoga. Come take one of my classes for growth mentally and physically and leave with a sense of belonging, empowerment, and peace.
Amy Morrison, E-RYT 500, has been teaching yoga since 2013. She did her first Power Vinyasa teacher training in Costa Rica just to learn something new and ended up falling in love with the practice. Since then, she has done multiple trainings with world-renowned teachers specializing in Vinyasa and meditation. She is a teacher’s teacher as she currently runs the 200-hr teacher training at Power Life. Her classes incorporate intelligent and invigorating sequencing, good music, and calming energy. Amy hopes to help students let go of stress and tension, while building strength and flexibility. Join her for a fun and liberating class!
On a personal note... Amy loves to travel! She is a kid at heart and loves spending most of her free time playing with her two boys, ages 1 and 5. She loves to create new things whether that be working on her clothing line or converting her sprinter van into a tiny home. She loves exploring new places with her family and dog, Frankie, reading books, going to concerts, and painting. Oh, and she loves pizza...
After graduating from Iowa State University, I needed a change in scenery and decided to make the move to Des Moines. Being a part of the Iowa State Track and Field team and being involved in multiple sports my whole life, I was searching for something new and challenging. After a few months of taking classes at Power Life Yoga I was hooked! I fell in love with the intensity Power Sculpt classes bring by incorporating weights into yoga and the encouraging community we are surrounded with. When I'm not at the studio you can find me cooking, biking, or hanging out on the nearest patio with a glass of wine, surrounded by family and friends!
I graduated from the University of Northern Iowa in 2017 and moved to the Des Moines area. I have always loved being active, so I decided to give Power Life a try and fell in love! I love to help others achieve their goals and bring a positive vibe.
Kelli began practicing yoga in her home with an app on her iPad. She wanted more out of her yoga practice, so with encouragement from her husband, tried PLY in 2015. She was immediately hooked by PLY’s positivity, community, and atmosphere. She discovered yoga’s physical and mental benefits. Kelli completed her 200 hour teacher training in 2018. She was inspired to share yoga’s ability to heal and grow physically and mentally with others. Off her mat Kelli is a high school math teacher and coach. She loves spending time with her husband, daughter, and miniature goldendoodle Orly. Going on walks and enjoying summer nights on the deck with a glass of wine are her favorite activities.
Summer had been dedicated to a treadmill-hopping, DVD-led, self-motivated workout routine for years. Not only was it boring, but after having a few babies, it seemed impossible. That’s when she found PLY and it was exactly what she had been looking for-- a versatile practice that is as much about mental and emotional health as it is physical. And while the physical work IS amazing, it’s the community of people that have inspired her to practice and teach.
Off her mat, Summer is a wife, mom, graphic designer, organization junkie, clean freak, knit and crochet enthusiast, and Christmas fanatic.
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Kirk was working 80-hour weeks and wearing his shoulders as earrings when he found yoga in 2005. Forever the competitive athlete, he loved the physicality of yoga. When the spiritual and philosophical side of yoga were exposed to him, Kirk was hooked. Yoga provided him with what other activities couldn’t -- the ability to foster the benefits of practice both on and off of the mat. Yoga was something that Kirk could bring into all aspects of his life.
Kirk knows that yoga can be intimidating, so he crafts a class that is playful and inviting, while still being challenging and safe. His creatively planned classes build strength and flexibility in your body and mind while establishing clarity, giving you more confidence to overcome obstacles in your life, and keeping you injury-free. His classes are themed with a message that is relatable and will inspire you to take it with you off your mat. Kirk has been teaching yoga since 2008 and lead his first teacher training in 2012. Where Kirk truly shines is in coaching, developing and bringing out the best in others.
Kirk enjoys traveling (40+ countries to date!), snowboarding, and cherishes time with his wife and two daughters.
Christen Bakken’s yoga journey began in 1998 in a Bikram studio that provided a safe and secure place to practice. She saw the yoga mat as a place to remember her purpose and a place to play. As she continued her studies and began her journey to teaching in 2006, Christen infused yoga classes with devotion and the yoga mat became a place of personal transformation and healing. Her classes are filled with laughter, song, sweat, and usually heart openers. In 2013, Christen began training yoga teachers. This is the place where she finds the most joy - in community with folks looking to grow and be of greater service in their homes, on their mats, and in the world. Over the years, she has led trainings in Denver, the Midwest, Florida, and now abroad. She has trained in continuing education modules, 200-hour, 300-hour, and 500-hour programs. Beyond the mat, Christen is a passionate adventure seeker - she loves to bike, snowboard, and spend time with her husband and pups. She sees each day as a blessing and hopes to remind all who interact with her of this truth.