Easy yoga: Yogic Arms and Shoulders/Morning stretch for shoulders, arms, wrists and neck/Basic yoga

Easy yoga: Yogic Arms and Shoulders/Morning stretch for shoulders, arms, wrists and neck/Basic yoga



Hi guys, my
name
is Yordanka. In
this
short video I will show you how to stretch
your shoulders, arms
and wrist. This sequence is very very suitable
to be done
in the morning
because our shoulders are quite stiff
in the morning when we get up and
this routine we can
also do in the
evening
after
a a long, stressful day because this is the
area
of
our body where we tend to get
a lot of tension if we are stressed out, all
the stress is being accumulated here
in
our shoulders and neck.
and not only this but this video you can only
do as a warm-up before your yoga self-practice
or any other physical activity that you want
to do
and not only this, you can also do this sequence
anytime you want to do some yoga but you are
quite lazy to do something exhausting
so we are just going to sit down, this practice
is not sweaty, is not exhausting
so, we are sitting in any comfortable sitting
position
we can just sit in sukhasana, ot half-lotus,
or vajrasana or just any comfortable for you
seated position
lets rotate externally our shoulders palms
are facing to the sky lets inhale deeply all
the way up don’t lift your shoulders but pivot
from the join, lift only your arms palms together,
exhale slowly down to the chest
hold for a second
and long deep inhale all the way up, now much
air can you intake , look up, hold for a moment
exhale down
exhalation is twice shorter than the inhalation,
so you charge energy this way
inhale all the way up
hold for a second
exhale down
another time inhale
exhale down
feel this natural pause between the breaths
inhale up
exhale down
lets spread the arms on the side
and imagine somebody is coming from the side
and is pulling you
one is pulling you from one side, another
from the other side
and lets spread the arms away from each other
try to rotate your shoulders back and down,
away from the ears
now lets push those two walls otherwise they
will smash us joking
push push
feel the stretch in your forearms
spread the fingers, stretch them, now fingers
together
and lets
just draw small circles forward
slowly and gently
don’t go too far
don’t push
and than back
oh, that feels good for the shoulders, I can
feel them already
lets shake those arms and shoulders
now lets do big circles with our shoulders
up back down
the palms are just on the side or over the
knees, whatever feels comfortable for you,
focus is on the shoulders
and lets connect with the breath
inhale all the way up
exhale half of the way
inhale all the way up
ooh the tension is gone, I can feel it already
and lets switch the directions
inhale back up forward and down
I feel already much better
you’ve noticed maybe when we stretch the shoulders
this is also relieving the neck from the tension
the muscles are connected
and also very often the reason for cervical
pain are those stiff shoulders
shoulders are the joints with the maximum
amplitude in the human body but we don’t really
use is in our daily life
now next exercise touch the elbows
inhale open the elbows big beautiful circles
exhale down
one more time inhale all the way up look up
to the sky or to the ceiling
exhale down
inhale up exhale down
and lets switch the direction
inhale open the chest, rotate the shoulders
back up forward and exhale down
inhale open your chest
exhale down
one more time inhale open your chest and exhale
down
I am already feeling my shoulders much better
now
lets continue with our neck inhale fill your
ribcage with air exhale drop the head towards
the left shoulder place the left palm over
the head
don’t push the palm is just resting there
keep the right shoulder away from the right
ear
very nice
I know its boring honestly I also don’t like
to do it do much
I like much more challenging stuff but our
neck deserve some more attention, some more
love
lets just push the head just two centimeters
forward
stretch the back side of your neck
lets go few cm backwards
deep breath in
deep breath out and lets slowly come up to
the center
inhale exhale drop the right ear towards the
right shoulder
keep the left shoulder away from the left
ear
deep inhale hold the breath for a second exhale
all the attention, all the negativity, we
don’t need this trash
just push your head two cm forward
then 4 cm back
its kind of like math this yoga
how many cm exactly doesn’t really matter
and lets slowly come back into the center
lets interlace the fingers behind your head
and allow only the head to sink down don’t
round the spine only your head goes down
deep inhale and deep exhale
fingers are still interlaced and lets push
the chin up
don’t go back only go with the chin up and
stretch the front side of your neck
and lets go back into the center
now rotate the shoulder back down just spread
them to the side
serratus anterior is called the muscles that
is pulling our scapula down
so feel your shoulders down and lift your
arms in front of your chest and lets start
to open
and clos our fists
how fast you can you do it faster than me
well, I am not very fast
very very good
also not my favorite but very needed from
my wrists
and lets lift the arms all the way up
we don’t lift the shoulder, we only lift the
arms
rotate inside of the joint
if its possible keep the arms straight and
parallel or just very slightly open
now lets bend the right elbow and lets push
it with the left palm
the head is not going down, the head remains
in the same position, natural extension of
the spine
stretch your triceps
and again arms straight and bend the left
elbow
lets stretch the left triceps
arms straight
exhale to the side
now lets rotate internally the right shoulder
so that the palm is facing backwards and lets
bend that elbow and reach with the right palm
up behind our back
lets try to grab the right elbow with the
left palm behind the back
stretch stretch
don’t forget about the strong core straight
spine
head is just a natural extension of the spine
and again spread the arms on the side
internal rotation in that left shoulder bend
that elbow
palm goes up towards our head behind our back
and lets now grab our left elbow with the
right one
whre are you elbow
I will find it
quite stiff
need some more attention
and again on the side lets life the arms up
right elbow bend push that elbow with the
left palm and then lets combine
internal rotation in that left shoulder and
reach back and try to grab your right palm
with the left one
if its not possible you can grab your t-shirt
head Is not looking down
head is looking straight
now very important shoulders to be aligned
parallelly to the floor
and lets lift this left shoulder up drop this
right shoulder more down
and push the right elbow back away from the
head
and slowly and gently release
lets shake and again palms on the side extend
extend
like somebody was pulling us
arms all the way up lets bend the left elbow
and push with the right palm
then internally rotate the right shoulder
and reach behind your back to interlace the
fingers
I have a hoody, I can grab the hoody
found it
and again shoulders aligned
lift the right shoulder and drop the left
one, left elbow goes back
head remains in a natural position
strong core
we are not doing a backbend
and lets shake those arms
arms on the side
and now we gonna do the eagles arms
bend the elbows
right angle
right elbow goes under the left one and lets
try to squeeze them together and to twist
here we are not down
shoulder away from the ears
elbows on shoulder level
palms away from the face
90 degrees angle
I suggest we don’t hold it too long joking
deep inhale
deep exhale
and lets switch the side, stretch the arms
to the side and left elbow goes under the
right one
eagle arms
shoulders down elbows up palms away from the
face
90 degrees
hopefully
if not don’t worry
this posture is releasing the pressure from
our trapezium
the upper middle part of our back
and the shoulders
thanks for watching
somebody called me… see you next time


Easy yoga: Yogic Arms and Shoulders/Morning stretch for shoulders, arms, wrists and neck/Basic yoga


All credits go to Yordanka Naydenova