Welcome dear yogi if you had a long day in front of your desk your back and shoulders are tight It is the perfect practice to relieve that stress and tension.
Let's start seated.
Choose a comfortable pose with legs crossed or in the thunderbolt.
Let's take just a couple of seconds to arrive.
Feel yourself here.
Take a nice long inhale.
And exhale through your mouth gently stretch through the crown of your head elongating your spine you may want to open your shoulders wide Notice how your shoulders and your neck feel right now as we start the practice.
Great.
And now let's bring the shoulders toward the ears gently squeeze them here.
Inhale.
And on the exhale,
Roll them back and down.
And relax.
One more.
Bring the shoulders to the ears.
Gently squeeze here.
And exhale.
Roll them down and relax here.
Let's do the last one.
Inhale.
Up,
Squeeze and exhale,
Release and find that space in your shoulders.
Great,
Now let's bring the hands to the back of your head.
And open the elbows and shoulders to the side,
Gently arch your back.
Inhale here and on the exhale bring the elbows together and round your spine Inhale up.
Jugly arch your back.
And axel.
Inhale,
Look up,
Shoulder blades together.
Exhale.
Make that question mark With your back.
And return to the center.
Great.
And from here we are going to come to kneeling.
And stretch your right leg.
Left arm up and gently lean to the right.
Stretching the left side body Look up.
Engage your glutes slightly and notice that nice left side body stretch.
And now let's switch sides.
Left leg extended,
Right arm up.
Stretch your right side body Notice.
How the space between your ribs on the right side is increasing with every inhale.
And I exhale,
Return to center and now we're moving into tabletop.
Here right arm up and left leg parallel to the floor inhale stretch and exhale we're going to crunch Inhale up.
Exhale,
Touch your pubic bone with your elbow and knee with the nose.
Inhale up.
And let's stay here.
Engage your glutes.
And now find your left ankle with your right hand.
And bring them higher if it feels good.
Find your balance here,
This is a challenging one.
Notice your shoulder.
And chest on the right side opening Let's do one nice inhale here and exhale,
Release.
Great,
Let's just do one quick cat pose rounding your spine.
And then arching your back as go.
Great and return to neutral and repeat on the other side now left arm and right leg Gently stretch,
Squeeze your Glutz.
On the inhale stretch a little bit more and exhale touch your nose with your knee And we turn to the center and up.
One more.
And stay here for a few more seconds.
Engaging your glutes,
Your core.
Having the shoulder blade nice and straight Great,
And now find your right ankle with your left hand.
Grab a hold.
And stay here,
If it feels good try to lift them higher.
Find your balance,
Just look at some point on your mat.
Great,
Just a few more seconds.
And release.
Great job.
Return on your tabletop one more time.
Round your spine.
And the cat pose And then Argent Cow.
And then we're going to do.
.
.
This.
Opening your right arm up.
Inhale here and then exhale slide your right arm under your left shoulder resting your right shoulder.
On the mat.
You may have your left hand.
In front of your face or you may also stretch it.
Over your head.
Relax your upper body here.
You might want to close your eyes and release.
Great,
And now let's come back up.
And repeat on the left side.
Reach the left arm up.
Inhale.
And exhale,
Left arm goes under the right shoulder.
And rest that left shoulder on the mat.
Your pelvis stays above your knees.
Once again,
You may want to stretch the right arm.
Over your head.
Exhale,
Release a little deeper.
Great.
And we return back into a tabletop and here we fix the pelvis above the knees and we walk the hands forward coming into a puppy pose Bring in the chest and the forehead down on the mat.
And allow your chest to melt down here.
Maybe it touches the mat,
Maybe not,
It doesn't matter.
Just release your neck here.
Release your Mac Release your shoulders.
Great and now Slowly,
Slowly slide forward.
Coming onto your belly.
You may want to lower your forehead for a quick moment.
Resting the whole body.
Great and now stretch your arms alongside of the body.
And we're going to come into a locust pose lifting the legs and the arms at the same time.
Squeeze your glutes Engage your thighs and bring your fit together.
This is a strong pose.
And now bring your arms forward.
Over the head.
Let's return them back and let's do two more like this bringing the arms forward and returning them back.
And one last time bring them forward.
And we stay here.
It may be really challenging right now,
And if it's so,
That's okay.
One more inhale great and now release your body down,
You may want to stack your hands and rest your forehead on them.
Allow your body to melt down and release here.
Enjoy this rest and as we stay here for some seconds just observe how your upper body is relaxing here Your shoulders melt down.
And now spread your arms to the sides in the T-shape.
And we are going to Roll on the left side,
Opening to the right.
You may want to use your right hand.
To gently push the floor and twist deeper.
Bend your right knee if it feels good.
Placing your foot on the mat.
Breathe here.
Notice the gentle opening in the left shoulder.
And we're going to change sides now.
So return back onto your belly.
And stretch your left arm.
To the side.
Right arm the right side and open to your left bending your left knee and stepping the foot on the floor help yourself with your left hand gently pushing the floor so you can Twist a little deeper.
Great,
And let's return back.
To the center and from here.
Raise up first into the table top.
And then lift your pelvis,
Stretch your legs and coming to down.
Rotate your seat bones up and elongate your spine and you may want to walk your dog here.
Paddling the hills one after another.
Release your head here,
Let it hang.
And now make small steps forward toward the hands.
And stay here in this forward fold allow your upper body to rest and hang here.
You may want to grab a hold of opposite elbows.
And bend your knees if it feels good Allow your head to hang.
Notice the release in upper body.
I also want to gently rock from side to side here.
Breathe deeply with every exhale,
Liberating.
The shoulders and the neck,
And a little more.
Great.
And now release your hands back down.
And step back into downward dog.
Push the floor with your hands and pull your shoulder blades toward the pelvis.
And you may want to bring the heels to the mat.
One after another.
One more time great and now Bring your knees to the mat.
And we are moving into a seated position.
First then extending your legs and coming onto your back And here we are going to do a bridge pose.
So keep your knees bent.
Feet hip-width apart And start bringing your pelvis up,
Squeezing your glutes.
And if it feels good,
You may want to interlace the fingers.
Under your pelvis.
Adding some gentle backbend here.
And stretching the shoulders and the chest.
Let's do one more inhale here,
Push your pelvis a little bit higher.
And exhale,
Release down.
Now bring your knees to the chest and gently hug them to the chest.
Notice the lower back here how it relaxes here and stretches gently.
Feel free to rock from side to side here.
And now bring your knees to your right Extending the left arm to the left and looking beyond the left hand We are coming toward the end of the practice,
So allow your body to soften.
And muscles to release.
Great,
Let's return to the center and change sides.
The legs go to the left,
Right arm stretches,
Move beyond the right hand.
You may want to close your eyes here and enjoy this rest.
Breathe slowly.
Great,
And let's come back to the center one last time squeeze your legs toward your chest Great,
And now spread them wide.
And spread your hands wide as we come into Shavasana.
Just.
.
.
Few seconds to make this final release.
Allowing the whole body to soften down relax your feet your legs your glutes relax your lower body and then relax your back Lower back.
Middle back.
Upper back relax your shoulder blades and shoulders Relax your chest.
Yum,
Belly!
Relax your arms and hands and fingers.
And now relax your neck the back side of the neck Relax your head,
Forehead,
The eyes.
And the face fully And let's do one last inhale here,
Deep one.
And exhale through your mouth with a sigh.
Great.
And now roll to the side.
And help yourself come back up.
To sit.
Sit comfortably and just for a few more seconds Close your eyes and just notice how your body feels now.
After the practice.
Thank you buddy.
For the work and thank you for choosing.
Yourself and making the short practice.
Thank you for practicing with me today.
