A 30-Minute Class For The Shoulders

Beginner I

Do you have stiff shoulders and a tight neck from working all day, and only have a half hour available? If so, this class is perfect. This class stretches every major muscle group that crosses the shoulder joint, releasing tight areas and relieving tension and pain. And there's even time for a 2-minute relaxation at the end!



Existing Comments

March 10, 2021

I’ve probably done this class at least 20 times over the years and wanted to take a moment to thank you, David! Excellent instruction and deliberate pacing — this really helps me do the physical therapy-style stretches that I need to maintain flexibility in my shoulders.

I have a “desk job” and tend to hunch my shoulders when I get in the zone... this class always helps me gain awareness and improve that posture!

September 20, 2020

Just what I needed after spending too much time on the rowing machine. Wonderful!

August 27, 2020

Wowza!!! Perfect sequencing makes for wonderful relief for chronic neck and shoulder pain. Thank you!

MaryRose Metcalfe
August 5, 2020

I believe I have done this practice once before. Doing it a second time was great as I found I have more flexibility and strength. Sometimes I take a break from this arms and shoulders 21-day challenge and just do my own strength building and I can see my arm and shoulder strength improving.

Thanks David,

May 7, 2020

I have a mild rotator cuff injury and this practice is very helpful for keeping my range of motion. Thank you!

June 21, 2019

This helped me reach a level of relaxation necessary to move on through the rest of my day. Thank you.

April 26, 2019

it is an oldie and a goodie. I'm glad I found it again to keep my neck and shoulders flexible.

November 24, 2018

David, this class is pure art! Its one of the best ways I know how to take care and service my body. Being connected through the body. You've been an important teacher to me. Thank you!

February 27, 2018

One of the best yoga classes I've ever had! I experienced incredible opening in the shoulders and upper back, which is a recurring problem for me.

September 6, 2017

This is my go-to video for shoulder, neck, and upper back pain. Thank you for sharing it. It has helped me so much. :)

July 20, 2017

At the end of my work week, I was experiencing a tightness in my neck and shoulders. After doing this class, I feel so much better and I'm turning my head freely. Thank you and I'll be using this video on a regular basis.

April 29, 2017

I love this class! The only thing i wonder about is if there's any modifications for the hands to prayer on the back-pose, my wrists hurts a lot at this pose (I've had surgery on them several times before)
Otherwise, great class!! I find myself coming back to this class time after time :-)
Thanks a lot!

July 23, 2017

Hi, if you are still looking for a modification to prayer hands up the back i would recommend placing your hands palms together finger tips to the heel of the other hand or even finger tips to opposite wrist with palms still together, draw your shoulders and elbows back. find same arm stretch with your hands like this. begin with your hands located at the lower back and inch your hands upward as your body finds space while maintaining ribs drawing in, uttianabunda, and feeling the stretch in the front shoulder, lengthening across the collar bones.

April 5, 2017

This was just what I was looking for. I'm going to do this one regularly until I get my neck and shoulders back to a healthier state. Thank you!

February 28, 2017

The cueing was excellent. I appreciated the modifications. It would have been helpful for me to have modications during the squatting sections, but that is just my bad knees. The varying angles of the video showed just how to 'get there'. Thank you for this great class!

January 8, 2017

this is amazing thank you i feel so relaxed so well rested physically and mentally.

December 13, 2016

This is an amazing class everyone should try it no matter how advanced they are. Namaste

January 31, 2016

Thank you David! This class is amazing, I spend too many hours per day in front of a laptop reading and typing, so my neck can get really stiff. This class helps me every single time!

December 30, 2015

Thank you! Excelent class, it feels great at the end.

erica breau
December 15, 2015

I just love you. Thanks, I could barely move when I got up this morning. Now I have a bit more room in my shoulders.
PS. Noah looks so much like you in this video. <3

February 2, 2015

David your classes are absolutely amazing. I keep discovering more and more wonderful videos on here! Your classes are my current obsession and they have been helping me so much! I can't believe I had never done one of your amazing therapy classes before. I am definitely hooked now!

Doris Martin
August 13, 2014

Thanks David...

I am writing from Germany...

I am practising different programs a couple of times per week and I really Iove the exercises and the relaxation.
The asanas are making me fit for my job and your instructions are very clear and helpful - often I do not have look at the video - just hearing your voice.


June 18, 2014

This video really has me so grateful that I found this site. I hook up my computer to the surround sound and the music editing is just lovely. I can tell this is such a labor of love.

As a beginner, I had trouble with the Eagle and the reverse prayer poses. Are there alternatives for those of us whose arms just don't bend that way?

Thanks Again!

April 26, 2014

I'm a full-time grad student and a part-time restaurant server, and my back and shoulders constantly feel tight, stiff, and achy, especially after a shift of serving. Now I do this video a few times a week and it loosens things up SO much. It stretches the shoulders and neck from so many different angles. Thank you for this great video!

March 28, 2014

I try to fit this practice or the hour long one in at least once a week or once every teo weeks. It is not oly relaxing but helps build upper body strength. David's instructions are always clear and concise.

December 22, 2013

Thanks for a perfect neck and shoulder session! I am just starting back into yoga. I did it a couple times a week (lightly) a couple of years back. I was thinking how great I felt! I looked online for a free resource and couldn't believe the selection and quality of your site. I tried this as my first video. Although, during the video it was a bit painful, I remember how quickly you can improve in yoga. I feel sooo feel great after the 30 mins! I am still very much a beginner. I look forward to trying more of your videos. Thanks so much for helping people everywhere with a free resource to yoga!!!

January 31, 2014

My first time with this video - too soon to tell if it'll help the chronic pain, but I already feel a bit looser and definitely more relaxed. Great voice, great music, great tempo. Excellent reminders throughout to be mindful of where your body is at/not to overextend. Thank you so much for this!

February 27, 2014

I would also like to purchase this , like Sunsally I travel lots to places with bad internet.

March 25, 2014

I really enjoyed this session as did my shoulders! Thanks a lot.

October 14, 2013

please make a downloadable version of this class so i can take it with me... i often travel to places with no internet and being able to purchase your classes beforehand has been awesome. also, your captchas to post comment are pretty hard...

September 9, 2013

Thanks for the great after-work shoulder and neck therapy!

August 21, 2013

Doing a lot of weight lifting, I have had some problems with my shoulders the past 6 months.

I have done this program over the last couple of weeks, and all my paints have faded away gradually!

I will stick to this program on a regular basis, and focus on it even more in period when I feel I am loosing the balance in the shoulders again due to too much or not balancing front/back weight lifing good enough!


March 7, 2013

I've done this video almost every day for the past 2 weeks. I love the calming music and tone of David's voice. My shoulders have never been this open! This practice is great to do in the morning or after working at the computer. My eagle arms and reverse prayer poses have deepened so much thanks to this video and I can finally do the toe stretch without using a block. This is my cure for chronic shoulder and neck pain! Thank you so much for providing all of these high-quality videos free of charge :)

January 24, 2013

This was amazing. I have lots of aches in my shoulders and neck and this was like a soothing massage. The stretches felt so good and it was very easy to follow and very relaxing.

Mia Moore
January 8, 2013

Very relaxing. I love the idea of observing sensations throughout the practice. Cured me of my sore back (I carry all my stress in my shoulder blades) and alleviated a headache I had all day, too.

September 1, 2012

This was a very nice calming class. I like the flutes and the park setting and the intruction to keep the focus on body sensations throughout the class. 30 minute focused classes like this are very wonderful when time is crunchy! Thanks!

August 3, 2012

I always have constant pain and tension in my neck, upper back, and shoulders and have never been able to soothe it. This class did the trick! It's almost creepy how good it feels!

June 28, 2012

This is a fantastic class - very effective, great instructions. Leaves neck and shoulders feeling looser and relaxed.Thanks so much for posting these very high quality classes for free. Very much appreciated!

April 25, 2012

My first class with this site. Had a headache and tight neck on and off for a week. Thanks.

April 20, 2012

That works wonderful!!!I've always suffered from a strain in my shoulders because of my sitting work, but thanks to your classes I now feel much better every day)0 Thanks a lot!

March 11, 2012

I keep returning to this class whenever I feel tight in my shoulders. It works every time. The stretches are very effective and I feel so good afterwards. Thank you for a great practice.

December 1, 2011

This class has been so great. i have been doing it every day for the last two weeks and have had huge improvements, and a couple of big emotional releases too. i'm so happy with how much my shoulders have opened in such a short time. i still have a long way to go, though, and the length of this class, variety of exercises, and how we work the shoulders so completely will help me get there.

November 2, 2011

I can't believe how doing this once has increased my movement. I have had chronic uppper back and neck muscle knots for years. After doing this 30 minute workout I could move more freely than I have been able to in years. Thank you David :)

October 13, 2011

I had a very difficult time keeping focused as the pain I felt in my ankles was a huge distraction. The stretches were fantastic, I'm sure I'll feel it in about 6 hours. Thanks for the work you put into these videos.

September 1, 2011

I just can't get over how tight my shoulders are, right one more so which I noticed in the corpse pose as it being my bag carrying arm. It was a good class, enjoyed it!