Doing these yoga positions can help release upper-back tension, emotional stress and realign posture. Skanda chakra(Shoulder roll): Done standing or seated. Hold out arms at shoulder level. Now move the shoulder blades in a circle, drawing them first forward, then five times backward. You may do this any number of times during the day. Continue normal breathing throughout. Benefits: Removes stress from the body, helps with neck and upper-back problems. Improves breathing. Removes lethargy. Skanda chakra (Shoulder roll, variation): May be done seated or standing. Fold hands at elbows, lightly touching each shoulder with the fingers. Then tilt the elbows, pushing the right one down, pointing to floor, and left up, pointing to ceiling. Then alternate. This is one round. Benefits: Same as above Shoulder exercises Releasing tension at the shoulder could mean relief from chronic conditions like frozen shoulder, adrenal burn-out, weakened immunity or shallow breathing. Try these poses for instant relief. Skanda Chakra (Shoulder roll): May be done standing or seated. Stretch out your arms at shoulder level. Then fold each arm at the elbow. Point right hand up at ceiling, left hand to floor. Then reverse the direction of each hand. This is one round. Do up to five rounds moving the palms up and down alternatively. Breathe normally throughout. Benefits: Stimulates the mind. Improves immunity, is therapeutic in upper back problems. Skanda Chakra (Shoulder roll, variation): Maybe done seated or standing. Hold out arms at shoulder level. Keep fingers extended and make small circles in clockwise direction five times. Release, then repeat five circles in anti-clockwise direction. Benefits: Same as above. By:Shameem Akhtar These Yoga positions will help you in release upper-back tension, emotional stress and realign posture.