Hi, I'm Juliet Kaska, and this is yoga for tightness in the upper back and neck. The muscles that work our upper back and our neck tend to get very tight from the daily stresses of life and activities, but a daily regular yoga practice can help you to relieve that tension by lowering the shoulder blades, bringing the shoulder blades together, and releasing any tightness that is built up in your neck. Cobra is a great exercise for tight backs and tight necks. You're gonna come down onto your stomach, and place your thumbs right by your armpits, and on an inhale we're gonna press down into our hands, sort of pull our chest forward, and then up into a small upper back extension. So, coming down to the stomach, hands next to the armpits, tops of the feet pressing down into your mat, on the inhale press up like this. And pull your chest forward to lift up a little higher. So spinal stretch is a great exercise to stretch out your back and the muscles between your shoulder blades. We're gonna do it in a couple of different variations. The first one is for a beginner. You're gonna stretch your right leg out in front of you, and make sure you're sitting right up on top of your sitz bones. Take your left leg and cross it over it, trying to bring the foot flat on the floor. Take your right arm up, and then place the elbow on the outside of the thigh. Take your left hand down behind you, and on the exhale press up to get tall, and twist, looking over your left shoulder like this. For variation two, just gonna take that bottom leg, or the left, or the right leg, and bring it behind us, still keeping the foot on the left side pressing down into your mat. Same thing, bring the arm up, bring it to the outside of the thigh, press the left hand down, get nice and tall, and on the exhale, twist over your left shoulder. The third variation takes some time to get to. That front arm you're gonna weave it underneath of your thigh, reach your other arm to the backside, and then press up. And again, look over your left shoulder.