Relieving & releasing upper back and shoulder tension...

I can't stress how often I do this pose and the relief it brings. You need only as much space as you take to stand, with about a 2 foot perimeter around you so you don't knock into anyone...

If you've noticed your shoulders slowly ascending to the point that they've become neighbors to your ears, try this pose and start with the modification if you encounter tightness that makes clasping your hands behind your back uncomfortable. It's not about pushing through the pain. It's about being mindful of when you reach your edge and feel challenged, and stopping there and breathing through it. Your breath is your greatest asset in deepening a pose.

• Stand with feet hip distance apart and take a moment to root to the earth (Tadasana a.k.a Mountain Pose). You may want a slight bend in your knees, and start to consciously move your shoulders away from your ears, shoulder blades easing down your back. Feel the strength in this pose. 

• Inhale arms overhead, letting hands come together, palm-to-palm, and then exhale arms back down to your sides. Repeat 3x, slowly.

• On the 4th inhale, pause at the top, and when you exhale bring your hands to clasp behind your back (modification: placing palms on either side of your lower spine bringing warmth to your kidneys). Take 3 breaths here, allowing your neck to follow the curve of your spine, but not dropping your head back. Protect your lower back by remembering to slightly bend your knees and engage your core. If your hands are clasped, focus on drawing them down towards the earth instead of backwards. You will likely feel some level of a stretch in your shoulder girdle and creating space in the chest. 

• On the 4th inhale, pause, and then on the exhale hinge at your hips coming into a forward bend. If this creates discomfort in your shoulders (hands still clasped behind your back or palms pressing into lower back), release your arms and cradle your elbows drawing your weight to the ground (again, being cautious not to lose your balance and fall forward). Remain in the pose for 3 breathes, releasing your arms to the floor and allowing them to hang heavy once you've completed the breathes.

Photo sourced from About.Com:Yoga

• Shake your head yes and no, releasing tension in your neck.

• Then slowly, vertebra by vertebra, roll back into standing position, head last. 

• Pause for one breathe. 

• Inhale arms overhead, and back down to your sides at your exhale. 

Observe any changes in your body, mind, and spirit.