Hello and welcome.
Thank you for joining me in this neck and shoulder stretching practice.
I invite you to find a comfortable seat.
Sitting maybe on your yoga mat or even in a chair.
Once you're there,
Allow yourself to get tall through the spine.
Feeling your sits bones anchored down.
If you're comfortable,
Go ahead and close your eyes or even soften your gaze.
And taking this time to connect noticing the sensations within the body As you start to notice sensations within the body,
If you are nurturing yourself,
Feel free to make modifications or adjust as you need to.
Shift your awareness into your breath.
Feel your body's natural breathing.
Bite in a more intentional breath,
Drawing the air in through your nose to the back of your throat.
Letting your lungs fill all the way up,
Top to bottom,
Side to side,
Front to back.
Good as you exhale,
Exhale out completely,
Releasing out carbon dioxide,
Toxins,
Maybe even negative energy.
Stay with this breath a few more times.
Allowing each one to get fuller and deeper than the one before.
Complete the breath cycle that you're in.
And start to gently roll your shoulders up towards your ears and let them release back and down.
Let's do this a few more times as you inhale,
Send the shoulders up towards the ears.
As you exhale,
Let your shoulders soften down your back.
And imagine that you're releasing a heavy backpack,
Maybe one that you didn't even know that you were carrying.
I'm feeling any tension,
Any resistance melt away.
Invite in a couple of asymmetrical shoulder rolls.
Go ahead and find stillness within your shoulders.
Reach out of your right hand like you're grabbing for a pen.
Bring your left ear to your left shoulder.
Feel the stretch along your neck.
Now gently tilt your chin down just about a quarter of an inch or so.
If you want more sensation,
Reach further out of your fingertips.
Bring your head back to center.
Right hand rests on your left.
Send your left arm out long.
Now bring your right ear to your right shoulder.
And actively reach through your fingertips.
Tilt your chin down just about a quarter of an inch,
Changing the sensation within the stretch.
Bring your head back to center.
Left hand rests on your left.
Bring your chin down towards your chest.
Stretch to the back of your neck.
If you want more sensation,
Interlace your hands behind your head.
Being mindful,
Being gentle,
Not forcing or fighting with the neck.
Just gentle pressure here.
And slowly release out,
Bringing your hands back down to your lap.
Head comes back to center.
Bring your right ear towards your right shoulder.
Let your chin come down towards your chest.
Left ear towards the left shoulder.
And chain comes down towards your chest.
Continue with these half circles,
Finding your rhythm with them.
Once you're balanced on left and right side.
Meet me back in Dissenter.
As you inhale,
Bring your hands up overhead.
Now as you exhale,
Bring your left arm underneath the right.
You can grab onto opposite shoulders here.
And opening through your shoulder blades.
You know send your arms out wide Opposite arm on top.
Send your arms out wide.
Just let your hands melt down beside you,
Maybe doing a couple more shoulder circles.
Good.
Inhale.
Bring your hands up overhead.
As you exhale,
Twist to the right.
Bring your left hand over to your right knee.
Gaze comes up and over your right shoulder.
Anchor down through your sits bones as you twist.
Inhale,
Come back to center.
Exhale,
Twist to the left.
Bring your right hand onto your left knee.
Gaze comes up and over your shoulders.
Inhale,
Come back to center.
As you exhale,
Release your hands down beside you.
Bring your right arm up towards the sky and bring your right fingertips down your spine like you're walking your hand down your spine here.
Good.
Bring your left hand onto your right elbow.
Getting a gentle pressure on the elbow here.
And feeling still the anchoring down through your sits bones.
And sitting nice and tall.
And we're here for just another breath.
Slowly began to release out.
And bring the left arm up towards the sky.
Bring your fingertips down your spine.
Bring your right hand onto your left elbow.
Feeling that gentle pressure onto the elbow once again.
Allow yourself to breathe into the sensation as if you could.
Just another breath.
And slowly began to release out.
Once you've released out,
I invite you to make your way back into your seated position.
Getting your hands resting onto your lap.
I'm getting tall through the crown of your heart.
We'll begin to close out our practice,
Reconnecting with the breath,
Reconnecting with the body.
Once again,
I invite you to close your eyes or soften your gaze.
Shifting your awareness back into your body,
Maybe noticing how the sensation feels different within your neck and with your shoulders.
Bring your awareness back into your natural breath.
Noticing by how just a few moments on your yoga back.
Your breath becomes slower and deeper.
Thank you for joining this session with me.
I look forward to seeing you again soon.
Namaste,
Sweet friends.
