Begin to create symmetry in your shoulders by releasing tension from the neck, shoulders, and spine, with these gentle exercises and breathing techniques.
Practice Guidelines
Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.
Practice tips
- Practice often. As you follow each step, practice all the individual techniques as often as possible without causing strain, ideally at least once per day. When you have more time, add the longer sessions in steps 2 and 3, or do the individual techniques and the sessions on alternate days.
- Be patient. Postural improvements can take 6 to 24 months to become permanent.
- Mind your posture. To correct uneven shoulders, we may mistakenly think that we need to constantly press down the higher shoulder. Instead, try to focus on lengthening the spine by lifting through the crown of the head while sitting, walking, and standing, keeping the arms relaxed at your sides.
- Exhale completely. With each inhalation, focus on feeling the ribs expand to your sides and back. With each exhalation, allow the ribcage to assist you in emptying the lungs. You may notice that on the side with the higher shoulder, the ribs don’t lower completely when you exhale. When working on posture symmetry, it’s important for you to exhale completely by drawing the ribs down evenly on both sides.
Wai Lana Mini Yoga Ball
You'll need our mini yoga ball for Side Lying on Ball.
Lavender oil massage
Gently massage your neck and shoulders with a few drops of our Lavender + Jojoba Oil Blend and inhale the comforting aroma.
The side of the body (from shoulder to hip) with the lowest shoulder is often tighter than the other side. Work on stretching these tight muscles from the inside out with very specific yoga poses and breathing exercises that will help create uniformity in your shoulders.
Practice the individual techniques daily
Become comfortable with these techniques before moving on to the longer session.
Wai Lana Mini Yoga Ball
You'll need a small yoga ball for the two abdominal breathing variations and Ribcage Breathing 1.
It’s time to get stronger! The previous two steps have prepared you for strengthening the muscles responsible for keeping your spine upright and your shoulders evenly balanced and relaxed.
Practice the multi-day courses in order
When you start practicing the multi-day courses, begin with Strong & Flexible Neck & Shoulders. Then move on to Better Breathing to integrate your entire spine and pelvis.
Keep going
As you work on changing your habitual posture, you are also remodeling the various tissues in the body, which takes time. For best results, after you have completed the courses in this step, don't stop. Continue to practice the techniques, sessions and multi-day courses recommended throughout this prescription.
