Just like a tree needs to have an extensive root system to support the weight of the trunk and the crown, your neck requires extensive muscular connections to the rib cage, thoracic spine and shoulder girdle to support the weight of the head and allow for incredible mobility. To release neck tension, we need to do more complex movements that include the movement of the head, thoracic spine and the shoulder girdle (via the movement of the arms).

The shapes of your spinal curves are dependent on one another. That is why you need to provide foundation for your cervical (neck) curve by aligning all your curves on top of each other and supporting their shape. For example, your thoracic (upper back) curve might be more or less pronounced, resulting in a more curvy or flatter upper back. Those who have curvier upper backs tend to slouch, and those who have flatter upper backs tend to hold a lot of tension between the shoulder blades. These tendencies need to be addressed in your yoga practice.

The two major muscles of the neck and upper back (trapezius and sternocleidomastoid) are innervated by the cranial nerve XI, which is intertwined with the famous Vagus nerve that regulates the state of our autonomic nervous system. This tells us that the tone and activity of the major neck muscles are closely tied to the state of our autonomic nervous system. Calming your nervous will help relax your neck muscles, as well.

Your suboccipital muscles are located at the very base of your skull. They can get tense because of slouching or whiplash, and also because of eye strain and teeth grinding. Tension in these muscles can lead to pain in the back of the neck or behind your eyes, as well as tension headaches. Specific head and eye movements help release tension in these muscles.

This series includes six yoga classes, a bonus short practice video and printouts of all seven practice sequences. Each series starts with shorter, more accessible practices and then gradually builds in length and intensity. We recommend that you do each practice within the series at least three times before moving on to the next lesson to make sure that your body becomes familiar with the movements and integrates them.

In this six-week yoga series we will use movement, breath, imagery and sound to relieve tension in your neck and upper back, to create support for your spinal curves, to calm your nervous system and to relax your eyes. This series will help you deal with your current discomfort and to prevent future occurrences.

When you follow the videos, please be sure to pay attention to small details and specific instructions—in yoga how you do movements is just as important as what you do. You will also need to move with your breath and keep your attention focused on the target area to avoid injury and get the most out of each pose. Try to stay present with your experience and notice how each movement impacts the body. And if you experience pain while attempting any movement—stop, evaluate, skip it for the time being, and rest in a comfortable position for few breaths before you continue. You can try it again next time and see if your sensations change.

Hi there! My name is Olga Kabel. I’ve been practicing and teaching yoga for almost two decades. Over this period of time, as yoga had carried me over life’s peaks and valleys, I came to realize that yoga to me is not about achieving a particular physique, but more about how I handle life’s challenges, big and small, that get thrown my way. It is also about finding joy and contentment in everyday moments. To me, yoga is not just a thing to do, but a place to be—it’s a state of feeling more centered, more awake, and more aware of my experiences. This is why I practice yoga, and this is how I teach it. This is why I’ve made yoga both my profession and a way of life.

I don’t want you to miss out on the full potential of what yoga has to offer. Regular yoga practice has the power to transform any area of your life for the better. One thing that’s always fascinated me about yoga is its ability to affect change. We all know change is inevitable—our bodies and our lives go through it every single day. We cannot stop change (no matter how hard we try), but through our yoga practice, we can affect the direction of change. This redirection doesn’t need to be dramatic—even the slightest one will set you on an entirely new course. And this can show up in any area of your life, whether it’s your health, your work, your relationships, or your experiences of joy and contentment.