We can pack a lot of tension into our shoulders. Sometimes they can feel like they're frozen in place. I'm sharing three yoga poses that will help you defrost and tame your tense shoulders. No more slouching. Practice keeping your shoulders, chest and upper back broad more often. Body awareness is key.

Let's briefly review Shoulder Anatomy. The deltoid muscle is a rounded, triangular muscle located on the uppermost part of the arm (superior, or top of the shoulder joint). Your deltoid muscle (which consists of 3 main sets of fibers: anterior, middle and posterior) works with the supraspinatus (part of the rotator cuff) to abduct the arm at the shoulder. The deltoid is attached by tendons to the skeleton at the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm bone). The rotator cuff consists of four muscles: supraspinatus, infraspinatus, subscapularis and teres minor.

Shoulders are meant to move many directions. They move best when well aligned. Yes, your shoulder shape is naturally rounded, but that doesn’t mean our posture should be overly rounded (or excessively kyphotic). Technology usage effects our posture greatly. Imbalances in our exercise program and everyday routine - as well as our personal trauma and tension all contribute to tension.

Do these 3 yoga poses to tame your tense shoulders:

• Childs pose

• Downward Facing Dog

• Cobra

You can do just one pose, or string all three together.

You’ll find these poses flow together beautifully.

Breathe deeply. Move mindfully.

Childs pose > Calms the mind and central nervous system making it an excellent pose for relieving stress. Regular practice of child’s pose releases tension in the spine, shoulders, neck and head. The folded forward body position encourages conscious exploration of our breath; increasing awareness of how our breath moves through and expands the front, back and sides of the body. It gently stretches our lower back, hips, thighs and ankles. Your arms can extend forward or you can bend your elbows.

Downward Facing Dog pose > Begin in Child’s pose. Turn your toes under, and lift your tail end upward. Bend your knees gently to ease tension so your legs aren't quivering and you can stretch-out more thoroughly through your spine and arms. You're pressing your handprints (or front paw prints) downward and forward into the ground while raising your tail upward and backward diagonally. Drop your head slightly into alignment with your upper arms. Gently reach your chest back through your arms towards your thighs to enhance shoulder opening. Practice doing Downward Facing Dog pose for 5 - 8 deep breaths. Return to Childs pose to relax and tune in.

Cobra pose > Begin lying on your belly. Lengthen your whole body, then lift and lower your Cobra's hood. Broaden across your chest, shoulders and back as move. Keep your elbows close to the sides of your body. Place your hands on the ground by the sides of your rib cage. You're not doing push ups. You are elevating your heart and face and then lowering back down. When your Cobra is lifted try shifting slowly side to side creating a subtle side-winding action. Be slow, serpent like and smooth as you move. Slither like a snake.

Cobra is a back bending pose that helps open the chest and lungs promoting respiratory wellness. It stimulates, stretches and strengthens your shoulders, belly, back and derrière. It boosts core power and improves posture.

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