Do you hold your stress and tension in the neck, shoulders and upper back? Oh yogi, you are not alone!
If you are ready to say bye, bye, bye to tension, pain or tightness in your upper body, this class should help. The 7 yoga poses outlined below will help you to stretch your upper back, neck, and shoulders.
1. Kneeling Cat/Cow - Start kneeling, sitting back on the heels. If this doesn't feel good for you, you can sit cross legged instead. Find length through the torso. Interlace the fingers, turn the palms out. Inhale, reaching the hands up overhead and taking a little back bend. Exhale, turn the knuckles forward, dropping the arms in front as you round and contract the spine. Do 5 rounds.
2. Thread the Needle - Come to table top, with the hands under the shoulders and knees under the hips. Reach the right hand up to the sky, opening the chest. As you exhale, thread the arm through behind the left hand. Coming down on to the right shoulder and ear. Make sure hips stay over the knees. Keep your left hand pushing down beside the chest, or bring it to the low back reaching for the inner right thigh. As you breathe, feel the ribs expand front to back. Take it to the other side.
3. Rabbit Pose - Hold on to the back of the feet. Bring the top of the head down to the mat. Rounding the spine, and stretching in to the upper back. Hold here for about a minute.
4. Narrow Down Dog - From your table top, keep the shoulders over the wrists and hips over the knees, and take down dog from here. Tuck the toes and lift the hips up and back. Bend your knees generously. Take the left hand and clasp hold of the front of the right ankle or shin. Maybe bending in to the left elbow and look under your right shoulder. From here, maybe you can straighten the legs further. Release the clasp, return hand to the mat, and then switch sides.
5. Low Lunge Cat/Cow - From your downward dog, kick your right leg up to the sky. Then step it through to the top of the mat. Bring your back knee down to the floor. Inhale the hands up over head, as you sink the hips forward and down. Cactus the arms, bending at the elbows. As you inhale, squeeze the shoulder blades back behind you. As you exhale round and contract, bringing the elbows together in front of you. Take a few rounds like this.
6. High Lunge - Bring the hands down to the mat. Tuck your back toes under and lift the knee up. Press in to the feet to lift up to high lunge. Keep bending generously in the front knee, bringing thigh roughly parallel to the mat and knee stacked over ankle. Bring the hands to the nape of the neck, interlacing the fingers. Squeeze your elbows forward. Take in to a back bend, supporting the head with the hands.
Take a flow from here or step back to down dog. Then repeat 5 and 6 on the other side.
7. Neck Circles - Come to a seat. Roll the shoulders down and away from the ears. Take half moon circles with the neck. Dropping the right ear to the right shoulder, rolling chin to chest, then bringing left ear to left shoulder. Rolling back and forth nice and slow. If an area feels tight. Linger here for a bit.
These 7 poses come from Day 10 of my 30 day Morning Yoga Movement challenge. If you want to start with yoga every morning for 30 days, sign up here.
Or practice along with this video by clicking play below.
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Say Goodbye to Tension in Your Upper Body (7 Yoga Poses for Relief)
Reviewed by Private Met
on
9:33:00 PM
Rating: 5
Reviewed by Private Met
on
9:33:00 PM
Rating:
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