Yoga For Upper Back & Shoulders | Yoga Block Exercises

Yoga For Upper Back & Shoulders | Yoga Block Exercises



come to seated
inhale begin to gently roll the neck
forward almost like a u-shaped
side-to-side ear to shoulder
perfect same thing in the back remove
any hair from the face and gently move
side to side ear to shoulder
begin a full circular motion here maybe
move with your breath inhale come
forward and exhale back
opposite direction
come to Center
next inhale hands come overhead
exhale elbows in line with the shoulders
cactus arms inhale hands overhead exhale
open the chest cactus arms inhale hands
overhead exhale cactus
inhale exhale cactus release sitting
nice and tall give yourself a nice big
hug
release the hands coming into Eagle arms
shoulders away from the ears pulling the
elbows away from the body
release and switch arms hugging the body
give yourself a good squeeze and when
you’re ready go ahead and come into your
Eagle arms
release give yourself one more squeeze
let go inhale the shoulders up towards
the ears
exhale roll down and back
opposite direction
come to Center we’ll begin to rotate the
wastes in a circular motion
opposite direction
back to Center begin seated cat-cows
inhale open the chest gaze up
exhale tuck the tailbone rounding the
back
inhale gaze up
exhale round gaze down belly button
towards the spine
inhale
axe hill around
next inhale come to the knees for
Child’s Pose
big toes touch to have your knees fist
width distance apart send the hips
towards your heels and start to walk
your hands forward forehead comes to the
mat
next inhale bring hands and prayer to
the back of the neck for a nice shoulder
stretch
relieves hens come to the heals bringing
the crown of your head to the mat as
close to the knees as possible
inhaling hips come up
next exhale release take a moment here
in Child’s Pose bringing the hands
towards the top of the mat
inhaled a tabletop nice neutral spine
here stacking the wrists under shoulders
and knees under hips next inhale right
hand comes up overhead exhale thread the
right hand under the left arm if this
feels like enough thrusts here with your
left hand on the mat or go ahead and
take a bind grabbing all that space
wrapping that left arm around and
grabbing the right hip
release opposite side and heal left hand
comes up when you’re ready go ahead and
thread it through underneath that right
arm again remain here or go ahead and
take a bind
release and shake out the arms Abed do
it feels good
inhale drop the belly gaze up for cow
exhale around for cat extending through
the upper back
inhale dropping the belly
axe hill around go ahead and send the
hips down towards the heels
inhale come up for cow
exhale around sending the hips down
towards the heels
when you’re ready inhaling transitioning
to cat
go ahead and bring your hands to the top
of the mat keeping the hips stacked over
the needs we’re going to come into puppy
pose
on your exhale releasing the chest
towards the mat if this is too intense
for you go ahead and place your forehead
on a block over time you can release the
block bringing the forehead to the mat
and then bringing your chin so going at
your own pace and listening to your body
gently release from the pose and come to
your back
we’re gonna have our shoulders stay flat
on the mat while wrapping the left leg
over the right for Eagle variation
dropping the knees to the right side for
a supine twist feel free to utilize a
prop here maybe a block or a pillow
under the knees or left shoulder
begin using your exhales to really allow
your body to melt deeper into the
stretch
inhale knees to centre when you’re ready
wrap the right leg over the left and
allow them to fall to the left side
releasing any tension in the hips and
upper back again you can also use props
here feel free to place a block or a
pillow underneath that right shoulder or
the knees
inhale knees the center
bring the heels towards the sit bones
hip-width distance apart
place your hands flat on the mat go
ahead and engage the thighs and core
inhaling sending the hips up for bridge
exhale release
inhale gently lift the hips engage the
core placing your palms at the low back
for a supported bridge
feel free to stay here if you’d like to
go deeper go ahead and release the feet
from the mat straightening the legs for
shoulder stand you can keep your hands
at the low back or interlace your
fingers at the mat for a deeper stretch
point the toes pull the thighs forward
and calves back to keep you grounded
rust here or take it deeper with me
hugging the knees into your ears connect
to your breath here
from here we’re going to support the low
back releasing one vertebrae at a time
nice and slow perfect hug knees the
chest
release grab a block and place it along
the spine you may have to play around
here with the block feel free to place a
pillow or second block under the head
for extra support
keeping the feet together allow the
knees to drop
hands to your sides palms facing up and
open really allow your upper body to
melt over that block
inhale four four one two
three four hold four for one
to
three
for exhale sigh it all out
gently release rotate the block across
the back directly under the shoulder
blades
go ahead and straighten the legs
nice deep inhale
long exhale
if you’re feeling extra tents in the
upper back go ahead and inhale for four
hold for four and then exhale for six
bend the knees gently come up removing
the block
hugg needs to chest
grab the outer edge of the feet for
happy baby sending the knees towards the
mat
perfect give the knees one last squeeze
when you’re ready come to Child’s Pose
forehead to the mat sending the hips
down towards the heels releasing any
tension within the shoulders neck and
tips
feel free to rock side to side
next inhale come up
hands to heart center
namaste


Yoga For Upper Back & Shoulders | Yoga Block Exercises


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