Again, born out of discussions within our teacher training, I offer you a basic sequence to unwind the upper body.
You will need a stool and some 1, 2 or 3 lb weights.
The first sequence can be taught on it's own as a prep ( I recommend that you approach it this way). Do 8-10 reps of each ( build up to this, better to do 4 each for people than to blow your wad on the first exercise) and then end with the first exercise, or take it against the wall and end there.
Once you have built up the strength, progress to the second sequence ( all on the same video) that uses the arms to engage the entire spine.
Extra bonus - this thing is GREAT for your psoas, untangling it's origins around the diaphragm.
