Hi friends.
So if you're spending a lot of time like me on the computer or on your phone texting,
This video is for you.
It's going to be short and sweet.
We'll be stretching out the neck and shoulders and upper body.
So join me in a comfortable seat and we'll get started.
So as you come into your seat,
You can be on your chair.
If you're in a chair,
Just scooch forward to the front edge of it.
Uncross your legs,
Bring your feet flat down onto the floor.
You can also be seated cross-legged or on your heels,
On your yoga mat,
So whatever works best for you.
But we want to come into a place where we can find a tall spine,
Not leaning back on anything.
We're going to focus on correcting the posture.
And getting some mobility into the neck and shoulders.
So come into that tall seat here.
You can let your shoulders roll up,
Back,
And down a couple times.
Just finding stillness.
Rest your hands in your lap to start.
And for a moment,
Just start to notice your breath.
And should help bring you into the moment,
Into the present.
And as you breathe into your body,
Start to observe your natural posture.
You don't really need to correct it just yet.
I just want you to notice it.
So see if maybe you feel like the chin is darting forward a little bit.
Or the shoulders are hunching forward,
Just observe.
And from there,
Start to notice maybe a little firmness in the belly,
A little support from the center of the body.
As you lengthen your spine,
Draw your tailbone down.
Soften your shoulders up and back.
Let the shoulders drop away from the ears.
And feel just a gentle lift across the chest to the heart space.
And keep going with your natural breath.
So we'll stay with this posture and we'll start to invite a little movement in.
Let's start just simply by turning the head to look left.
And then write.
Side to side.
You can use your breath here.
So inhale One Direction.
Exhale,
Look the other way.
Inhale.
Exhale.
Inhale.
Exhale,
Feel how the belly is still firm.
The shoulders are still soft.
Let's take one more inhale.
Exhale.
And then bring it right back to center.
So we'll take a few really gentle rolls with the neck,
The head now.
So I don't want you to be doing big circles,
Just small to warm up so you can turn your chin down toward your chest and then roll up and over to your right.
Do a couple more that direction.
Small,
Slow,
Mindful circles.
Let's go the other way.
One more time,
Evening it out.
And then back to center.
Okay,
Now I want you to bring your arms out in front of you,
So kind of like you're holding two platters on your palms.
Your palms are flat.
Your forearms are about parallel.
And we're going to draw the shoulder blades behind you back together.
So with the arms out in front.
You'll squeeze the shoulder blades together and slide your hands back.
So inhale,
Bring the arms forward.
Exhale,
Squeeze the shoulder blades,
Arms back.
Three more,
Inhale.
Exhale,
Squeeze.
Belly is firm.
Last two,
Squeeze.
Last one,
Squeeze here,
Hold,
Keep breathing,
Keep the belly firm,
And let's turn the head side to side again.
Working on that mobility.
One more time.
Nice,
Bring it back to center,
Give your arms a little shake out.
Bring your hands back to your lap.
So this time we're going to be lifting the chest up and looking up.
So on your inhale,
You'll look up,
Lift through the chest.
Imagine a string is pulling your chest upward.
The back of your neck stays long.
Watch out for plants behind you.
And then back to center.
And again,
Inhale,
Lift your chest,
Look up.
Exhale back to center keep the belly firm let's do three more inhale and exhale.
Last two.
And last one,
Hold it here,
Take your hands and interlace your fingers behind the back of your head.
So you've created this basket now with your hands for a little bit of support.
Gently keep lifting through the chest,
The eyes,
And now press your head into your hands.
And pressing the hands into the head.
Gentle,
Easy breaths.
Keep your elbows wide.
Keep your belly firm.
Take one more breath in here.
Spine is long.
And let it go as you exhale,
Come back to center.
Just noticing.
The natural curve,
The natural length in your spine.
And we'll finish off with a little seated twist,
Just as you are.
You can look over to your right,
Bring your right hand behind you,
Left hand comes just across the body,
Twisting from that low belly position.
So belly is still firm.
Neck is long.
Now try to draw your ears back in space a little bit here as you breathe into the twist.
Shoulders are soft.
Let's switch it up.
Take the other side,
Right hand across the body,
Left hand behind you.
Draw the ribs in slightly.
As you lengthen straight up through the top of your head.
You don't have to crank your neck way back.
Keep your chin kind of in line with where your chest is pointing.
And once more,
Bringing it right back to center,
Let's come back to where we started.
Place your hands on your lap.
Lengthen your spine,
Feel the grounding through the soles of the feet.
Through your seat as your tailbone anchors down.
Maybe softening or closing the eyes just for a moment to feel and observe any shifts that might have taken place in the last few moments.
Come back to check in on the breath.
It doesn't need to change.
Just observe how it gently moves in and out of the body.
Feel that little rise up through the top of your head.
The softening across the shoulders.
A little lift in the chest.
The firmness in the belly.
Once more,
The grounding in your seat.
And take a deep breath in.
As you exhale,
Open your eyes slowly.
Feel free to linger here a little bit longer if that serves you and take this break from your computer,
From your phone whenever you need it.
I know I get stiff in the upper body and I hope that this serves you as well.
I want to thank you for taking the time to show up and find peace within.
I'll see you next time.
Namaste.
