SaraBethYoga: 15 Minute Mobility Yoga for Posture, Upper Back Pain & Fix Rounded Shoulders

15 Minute Mobility Yoga for Posture, Upper Back Pain & Fix Rounded Shoulders is a more aggressive yoga/flexibility workout than I am accustomed to from SaraBethYoga. It is not actually aggressive, I am just drawn to Sara’s gentle yoga flexibility workouts. I know she has much more aggressive yoga workouts than this one, I am just not drawn to them (yet–maybe one day). But this one peaked my interest because I have chronic neck and shoulder issues. In fact, I wear a posture corrector for several hours every day. Well, I definitely felt this short yoga practice in my shoulders and my neck. In fact, that pose (#3 below) that is featured in the picture accompanying this review was very uncomfortable for me. I could not extend myself to the more advanced level that Sara progressed to. In fact, that discomfort was most prominent in my elbows, which was unexpected since I have zero elbow pain or issues–but I did have elbow pain when I tried to extend deeper into the pose. But also felt it in my neck and shoulders (in a good way) which is where the stretch is focused. This practice also contains some strengthening exercises for your shoulders/neck.

15 Minute Mobility Yoga for Posture, Upper Back Pain & Fix Rounded Shoulders is 15:22 minutes; the workout is actually only 14 minutes. The last 1:22 minutes is Sara talking about one of her other yoga stretches. Equipment: fitness mat.This workout is done voice over to relaxing music.

  1. Sit cross-leg on your mat doing shoulder rolls
  2. Still sitting cross-leg, eyes closed and hands on knees
  3. Sit on bottom, knees bent and feet on floor, hands hands are on floor behind you, lift chest, arching spine and pulling shoulders back; keep hands stationary and slide hips to heels to deepen this stretch
  4. Extended child’s pose (knees wide, arms extended on mat in front of you)
  5. Cat/cow
  6. Lay on stomach, arms extended on floor overhead, hands are fisted, lift one arm and twist spine, scissoring legs open for stability and reaching raised arm behind you
  7. Repeat #6 on other side of body
  8. Lay on stomach again, arms extended on the floor overhead, palms facing the ceiling, press forehead, pelvis and thighs into the mat, lift arms off of mat and hold; slowly extend arms out to sides until they are above glutes, thumbs touching, slowly return arms to start
  9. Thread the needle variation
  10. On all 4s, extend arm that was just threaded under you to ceiling as a counter stretch
  11. Repeat #9 & 10 on other side of body
  12. Puppy pose
  13. Child’s pose with one arm threaded underneath you
  14. Child’s pose

For more info on SaraBethYoga and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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