Judul : yoga for neck and shoulders
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yoga for neck and shoulders
hi everyone welcome to my channelmy name is kassandra and today's practice will be a yin yoga class focusing on neck upper back and shoulder tension relief please make sure you havetwo blocks handy we'll start in a comfortable cross legged seated position
yoga for neck and shoulders , connecting with the breath byinhaling and exhaling out through the nose relaxing bothshoulders down and away from the ears and just taking a moment to getcentered here tune into your body noticing whereyou're holding tension
when you're ready start to drop yourright ear towards you right shoulder you might feel a little bit of a stretchto the left side of your neck here if you'd like to intensify the stretch you can reach your left fingertips downonto the mat and crawl them over towards the left see if you can keep your chin up high here and if you'd like tointensify the stretch even more you can use your right palmthe lightly press down over the top of
your head if this is too much just come back to theother variation you want to move very slowly and be very careful as the neck can bevery sensitive let's take another five deep belly breaths right here in this pose and for these last few moments let'sstart to tuck the chin in towards the chest. so this shouldsend the stretch more towards the back of your neck and starting to go down
towards the shoulder blades. take three more deep breaths, breathing into the sensation and lets release this side gently liftingthe head back to center when you're ready we'll go and explorethe second side so this time you'll be dropping your left ear toward your left shoulder moveslowly and carefully here don't go into the final variation of the pose just yet take the time to explore them breathe into the right side of your neckand if it feels appropriate for your body
today you can reach your right fingertips downonto the mat crawling them over towards the right get a little bit deeper and your last option here is to also useyour left palm to lightly press down on the top of yourhead we're not applying too much pressurehere make sure you're still sitting up niceand tall. let's take five breaths in this pose
lets start to tuck the chin in towards the chestonce again sending stretch more towards the back of theneck and down towards the shoulder blades let's release the pose, bringing headback to center coming into a tabletop pose onto hands and knees we'll be setting up for puppy pose so please make sure your hips stay directly over top of your knees and then you canstart to walk your palms forward as you drop your chest in yourforehead either directly down onto the
mat if you can't quite make it you canalways place a block directly underneath your forehead make sure you're not causing your lowerback to sway here so you will need to keep your abdominals slightly engages so that thelower back stays nice and long we're trying to get the stretch tocome in throughout the shoulder girdle andbetween the shoulder blades so start to melt your heart down towardsthe mat
taking deep breaths and really feelingthe ribs spread from side to side and front to back although your palms are forwardyou don't want to have your shoulders hiked up all the way towards your ears so see if you can roll yourshoulders down and away from your ears so that your neck has plenty of space and we'll take five to 10 deep breaths in this pose. softening through the upper back
while staying strong through the belly take your time as you start to come out of the pose coming back onto hands and knees crossing you're right thigh over your left stacking you're right kneedirectly over top left so getting a little bit deeper into the hips here right arm rises up overheadbend at the elbow and maybe just use your left palm to press that elbow back if you'd like to intensify this stretch you can reach
around with your left fingertips and clasp yourhands behind your back make sure you not leaning your head forward here you want to stay sitting up nice and tall stay sitting down on both sits bones and no matter which variation you'rechoosing you want to keep pressing that right elbow back to get deep into thetriceps wherever you feel the sensation mostthat's where you want to see your breath deep breaths lets release the arms. keep your legs exactly as they are
we're going to come into in eaglevariation with the upper body so you'll be crossing you're right armunderneath your left hooking at the wrists and from here you want to lift your elbows up roll your shoulders down and away from the ears sit up tall or move into a forward fold elbows will go in front of your knees ifthe floors a little bit too far away for you you don't need to go all the way downyou can always lower
onto your thighs, a block stay or stay sitting up high we're trying to stretch throughout theupper back in between the shoulder blades little bit throughout the biceps whilestretch here take 5 more deep breaths right here in this pose engage the belly as you lift all the way back up release the arms bring your palms in behind you uncross the legs and were just going to do acouple windshield wiper motions with the knees just to reset the lower back so just alternate between dropping yourknees over to one side and then over to
the next when you're ready we'll go do the samething on the other side so this time you're stacking your left knee directlyover top of your right and on an inhale left armreaches up towards the sky bending at the left home though use yourright com lightly presses back start this very she pursed if you'd liketo go deeper you can feature right fingertips down inclass care fingers behind your back the new remember that we're trying toset up nice and tall here in really feel abroadening
through the upper body you might be feeling a fairly intensesensation through google hips due to the cross the legs if that'sthe case see if you can use your breath to helpalleviate some tension mealy send in your prime home the way down into your lower body alongthose muscles to relax just a little bit more of 0
in let's command the eagle arms variationssur releasing your palms this time left: army go underneath your rights bindingonce or twice either choose to stay settingup tall here or come forward into your hold 0 hubbell's can rest on your knees on the block go all theway down to the ground wherever you are and make sure yourunderstands that allows you to relax your hand
and relax your neck ok make sure yourhallways reminding your shoulders to roll down in a week from your ears 0 were here her about five min baths: gently start to look at yourself out ofthe poems 0 bring your palms back down onto themat on crossing your legs and once againdoing that windshield wiper motion dropping these on one side and on to the next i'm sure we'll becoming back
onto her hands and knees to another cupgoals the different variations time please grab your blocks place them along the sugar and ship your mount on theirlowest level answer to lower your elbows down onto the books keeping your hipsdirectly over top of your needs pressing your palms together concerningyour palms behind your neck so that your fingertips are pointing towards her tail you'll know right away the stretch istoo intense for you if that's the case move the blocks and akuwaiti
place your elbows directly down onto thenut to do the same polls bring your palms together and sendingthem towards the back of your neck going up on the blocks willjust make the stretch a little bit more intense to the triceps again remember that we'rekeeping the belly slightly firms here so that the lower back stays nice long 0 come back to your bre of and start melting your heart downtowards the mertz
of 0 your forehead me for me not to betouching the ground 0 0 good 0 remember that this is your practice new yet to decide when you come in out polls remember to listen to yourbody into actions best for you its police palms back to mount months chilton letyourself back up uncertain of the blocks out-of-the-waymaking your way all the way down to your
belly come to give a little bit more attentionto the front body set up for spinks polls bringing your four rooms down to the %uhabout shoulder with this is a part and you get to decide how deep you go into the stack and so if you're feelingintention your work all you need to do is walk your callsforward so there's less of an angle here and instead of focusing about how highup you can get just think lengthen your spine reallylean your heart
schoolrooms relaxing your shoulders downin a week from your years lately hugging your shoulder bladesbehind your back 0 tailbone is lengthening towards yourheels how this is grounded downloaded from a and just enjoy this gentle polls forhumour breaths taking deep breaths into the front tothe body directly into the heart and know that you can adjust the schoolsand anytime either by walking your elbows in are sliding them forward toreduce the intensity the
it 0 in tumor paths of i'll and slowly start to soften downpress your way back up onto his knees and will be coming into a long lunch whose so something your right foot inbetween your palms the top in the match pat your left me maybe by doubleparamount for sending it down come on in when you have your balancehere and we'll be reaching right left armacross her body using your right
palm sure of that arm in close it worsea chance so you should be feeling he couldstretch to your left shoulder make sure that left shoulder is pressingdown towards the ground and start by slowly allowing your shipsto see town so we're in teaching the boxers solasts cause it's just a little bit stretches well you want to avoid a sweep accurateswells keep curling your tillman staying long through the lower book integrity through the palace
bring your palms back onto hwy will callhas been switched sides so this time will be stepping your leftfoot forward to the top the map trading your right knee income on upwhen you're ready this time you're right arm will each cross your body using your lefthome to try and include remember to roll out right shoulder downa phenomenal seen qichen here and see if you can focus your breath wasa back body here in between the shoulder blades the newalong the spine up and of
0 let's release homes back down the moms come through toyour table top holes unwind your if you have that variations will besending a prince but the needle so swing your left arm through so that you can comfortably rest yourleft shoulder and left here either downed mctear force a little bittoo far away can always rest your head down aroundtwo o'clock right palm can see down mark firmly pressing intothe ground are you can rest your right palm ontoyour lower
of so there's a little bit but twisting actions here as you press your bellybutton tortures fine and roll your right shoulder to hem in the week year try to call as little weight intentionis each and internet deep belly breaths as he settles intothis polls if your palms behind your back pleasebring it back down onto them take your time is to come back upthrough to your table top position and we'll prepare for the second sidebut before let's take a few rounds at
catton cow so as you exhale around your spinecurl tail bone under and on the email trail the bellyleft the key school till up squeeze your shoulder pleats behindyour back one more round exhale around your spine chin to chest elbow city streets on the in jail drop the belly lift the gays slightlyi'll hmm let's come back to neutral swingingyou're right arm down lowering right shoulder great yeareither onto the man term 2 o'clock
shoes if you prefer to keep your leftpalm down onto the mount she'd like to intensify the sensationyou can rest your left palm culture lover pock in munich workrolling back left shoulder down in the week you'rehere 0 your hips are staying hy apple ruleshere icing belly button to spine 0 0 although we've done this on for site already this site might feellike a brand new experience that's okay try not to focus too much
on the differences on one side and theother and instead see thinkin simply enjoy the experience without trying to teen a call or reach certain homes whatever she your body is in right nowis the perfect she great at the moment i'll stay committedto the present moment stay within your body keep proving being deeply of step to bring your left home back downonto the mom slow yes you come back up on small homes
and you want to grab your crops peopleyou simple blocks to come to support it ish holdsone long local behind your upper took in between shoulder blades on thelowest or mid-level the second block will go todirectly underneath her head also on the most for me double easy so down on the blocks should be blowntension in your lower back here if you feel and pinching either butthe block on the lowest level slime block her
up towards your head block be too low you can choose to keep your life strangehere but if you look a little bit with temple coming same time you can come into a butterflyshe lanes green slows the into touched andallowing police to call of arms can go away and is more comfortable to you i mean ascary she can be change cool firm support herhead but it puts too intense to the its shoulder girdle just keepyour
arms a month thank you bombing and weare here permitted in her up for two minutes soyou have the time to claim round the school is niece england find what works bestfor you when you do going to be me she numbersfrom your body seeking teens the still just he on reading deeply 1896 and she the i'm on allowing your rams spread from side to side king mean long
spine will not sit down lunch locks moving your hips be happy 0 just loving slow-release cool down sports tier thenew enjoying at the moment 0 0 take 10 more slow deep valley spray hearings homes then let's come up in the polls thinkersbringing step towards each other may be talking
sheen towards your chest so we can rulepurse law propping your subculture forms tothe other block me online on the way down to bounce will be setting up her spinal twist soopening at the right knee will be bringing your right knee colbert what's the lapd me using yourleft palm like pressed down where you're right hireach your right are out see you could be the press yourright shoulder blade down into the apt because this is a twist still want tokeep hugging your belly button
ind mortuary spine so that your lowerabdominals are hugging even and bull colin powell's piecing up towards ceiling getting a little bitdeeper into twist 0 notice if you press becomes a littleshort or shallow use turkey twist we want toavoid from happening so she una that's thecase it probably just means that you was thata little bit too hard eat to back out homes always rememberthat your press issue guy that will tell you whether not youconcur
deeper to pull out certain homes i'll analysts say here about numberstenors home the billy graham's 0 its release and come back to center forsetting up for the second side so this time will be pending at the lapdhe and green her towards the right side of your bodymay be using your buy palm like me i sat down x10 you left arm downonto the ground really increasing your left shoulder blade downinto the earth's in keep your chest
facing up towards the sky maybe allowthe eyes to close the supreme focused inward to back into your path can stay here her needs in the least this twist incumbent should lastnight are final st homes funny comfortableposition your body to rest may be extending both legs bull i'm sound palms pc what's a skyline compact with her pressis natural to you
and joost enjoy the peace few moments complete stillness rules times my of thank you so much for doing this classwith pete me i'm really do hope you enjoyed it pleasemake sure to subscribe to my channel like this video and leave a commentreally does mean so much to me thank you so much namaste a in
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