More Neck and Shoulder Stretches!

More Neck and Shoulder Stretches!


Hey everybody, it’s Marcie. Today’s Yoga
Swatch will feel great on your whole upper body- your chest, your back, your
neck, even your arms. We’ll be matching breath and movement, so take a moment and
just notice your inhales and notice your exhales. Lengthen your spine as you
breathe in. Hug your belly towards your spine
as you breathe out. We’ll start with your left arm, so let it come down to your
side and imagine you’ve got a small mirror in the palm of your hand. With your
next inhale, you’ll raise that arm forward and in front of you, looking in
your mirror. As you exhale, turn to the side, still looking in the mirror. Stay
here for an inhale, grow your spine long, and exhale, bring the hand to your
opposite shoulder, and look down at it. Inhale the hand forward again, looking in
the mirror, and exhale it can come down to your side. And then we’ll switch to
your second side. So inhale your right arm up, looking in the mirror as the arm
comes forward. Exhale to the side turning your head. Stay here for an inhale. Exhale hand to the opposite shoulder and look
down at it. Inhale hand comes forward, and exhale
down to the side. I’ll do that again. So you’ll be working with your left hand.
Inhale it up and forward, looking in your little mirror. Exhale to the side turning
the head getting a stretch in your neck. Inhale lengthening the spine, stretching
the back. Exhale crossing the hand to the opposite shoulder, stretching the neck.
Inhale arm comes forward, and exhale, it comes to your side. Right hand inhale
coming up, nice little wrist stretch because of that
mirror, exhale to the side stretching your shoulder and your neck. Inhale
lengthening the spine, and exhale hand to the opposite shoulder and look down at
it. Inhale hand forward and exhale hand to
your side. One more time each side. So left hand inhale coming up,
looking in the mirror. Exhale to the side. Inhale stay here but really lengthen
your spine. Exhale hand to opposite shoulder. Inhale hand and gaze forward, and exhale
hand down. One more time inhaling the right arm up and forward. Exhale to the
side. Stay here looking at your little mirror for the inhale, and exhale right
hand to left shoulder looking down at it. Inhale forward and exhale and to the
side. Just give a little feel. Your low back may want some attention now. We’ll
do a couple forward bends for that. We can slide hands down or sweep your palms
to the sides and up – that’s what I’ll be doing.
Inhaling lengthen the spine maybe arms out and up.
Exhale fold forward, the chest towards the thighs, the hands down and the head
relaxes. Inhale coming up and exhale folding forward. One more time coming up.
This time your arms can come down but your body stays upright. And you are
comp lete. Your body and I thank you for practicing. See you next
time.

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