Yin Sequence | Neck TLC

Hello yin friends!

I hope your 2026 is off to as much as a peaceful start as possible. I know the world is heavy these days. I’m feeling a daily burden in my body, mind and soul. I developed this sequence in the midst of this heaviness to provide some support and care to the neck region. I hope it meets a need for you if you find yourself a bit weary today.

If you’d like to do the full guided class with me, it’s available in my Youtube Membership.

Additionally, I am hosting a retreat at my favorite quiet spot tucked away in the Texas Hill Country in June. If you’d like info on joining me at the Root & Rest retreat 2026, you can click here (only 3 rooms remain!).

What you’ll need for today’s practice.

• 2 blocks (one rounded-edged if you have one!)

• Foam roller (optional)

• Blanket

• Bolster

For today’s practice, be mindful of the way your neck supports your head and bears its weight. Small adjustments can make a big difference so take your sweet time to give your neck the TLC it deserves.

Cranial Release (6 min)

To begin, place one block or a bolster flat on the ground to where it will support between or across your shoulder blades. If you like a deeper heart opener, the block at the second level is a nice option. The second block will position at an angle and rest against the first prop. The level of the second block should feel like similar length to the space in the back of your neck.

Don’t rush into stillness. A really gentle roll of the head can be really nice for the occipital points. I like to turn my head to the right for a moment and circle as if I were tracing a quarter with my nose. Then do the other side. Or any other movement that feels intuitive for you. Eventually land to stillness and settle here for several minutes.

At the end of the time, interlace the hands behind the head to create a hammock for the head. Gently draw the chin into the chest and let the head hang heavy for several long breaths.

Lateral Neck Release (4 min)

Rise up for a moment or land to your back for a moment rebound and feel the difference in a neutral shape. Come down to the side body while placing either a block at the second height with a blanket overtop, a foam roller or a rounded edged block under the lateral neck. The bottom arm will thread toward the space in front of your chest. You can make the rest of the body comfortable so you can fully release into the weight of the shape.

Twist with Neck Support (5 min)

Keeping the support under the head if it is comfortable as you roll open into a twist. You can adjust the leg position to a staggered stance if you’d like (or anything else you prefer for your twist). Roll the head side to side here a few times before letting it land somewhere.

Take a moment to sit up and rebound before moving into lateral neck release and twist on the other side.

Table Top (2 min)

Take any kind of movements you would like to feel your way through in a table top shape. MIndful of your neck and breath as you move. If you need some cushion for the knees, your blanket is there for you.

Childs (4 min)

Begin to draw your hips back to your heels. Knees can be together or apart for more hip release here. Start with a block under the forehead. Settle into stillness. Option to roll the head side to side to massage the brow line.

Stay here or begin to bring the chin onto the block and let the front of the throat receive a nice stretch. This is a big extension for weary necks so move gently and with caution.

Supported Caterpillar (5 min)

Make your way up to a seated position. Prop yourself up generously here. Any way that will help bring the earth to you today. Take your time to rest into the sensation. Over time, you can adjust the props as desired to find more sensation or remain as you are to enjoy the feeling of gentle release.

Savasana + Resistance Pressure for Neck (10 min)

Transition now to your back or whichever position is most comfortable for your final rest. Prior to settling in fully, we will do a couple of resistance exercises for the neck. Begin by placing on palm on the same side’s temple. Keeping the jaw relaxed begin to push the hand into the head and also the head into the hand. Hold for several breaths and then release and repeat 2x more on that same side. Then switch and do the other temple.

Finally place both hands gently on the third eye and apply very gentle pressure downward. Perhaps even circling the palms around in clockwise circles at that spot to tend to the yin tang point which helps us to de-stress.

Savasana awaits you whenever you are ready to receive it.

Namaste.