Welcome and thank you for joining this trauma-informed yoga class to stretch and release your neck,
Shoulders,
And upper back.
There are no props required for this class.
If you're ready to get started,
I invite you to begin in a comfortable seated position,
Finding a long natural spine and soft shoulders.
Option to sit on the edge of a bolster for more comfort.
And as you get comfortable,
I welcome a gentle reminder for you to move at your own pace and honor what feels right for you in each moment,
Knowing you can take breaks or end at any time.
To begin,
I welcome you to start with gentle neck rolls,
Maybe dipping your chin to your chest.
Then rolling right ear to right shoulder.
Left ear to left shoulder.
You could also explore rotating your head all the way back.
Finding your natural range of motion.
You might explore shoulder rolls,
Bringing your shoulders up to your ears.
Squeezing Then on an exhale,
Releasing them down softly or with a release,
Exploring a few rounds.
From here,
I welcome you to interlace your hands behind your head.
Inviting broad shoulders.
And roll forward.
Curling in your spine,
Drawing your chin to chest.
Grinding your elbows toward one another,
Maybe even touching.
Then on your inhale or whenever feels comfortable,
Broaden through your chest and opening your elbows wide.
Exploring a few rounds of this,
Releasing tension in your heart space.
Opening and closing as it feels right for you.
From here,
We'll come back to center,
Releasing your hands and joining me in a wide-legged child's pose,
Bringing your knees as wide as feels comfortable.
And before we rest our chest down on the mat,
I welcome you to join me for a gentle stretch by reaching your fingertips forward.
Extending your arms as far as your natural limits.
And allowing your head to melt to the mat as you stay raised on your fingertips.
You might imagine your shoulders reaching toward the floor.
Finding softness in other areas of your body as we stretch.
Then we can gently release everything.
Taking a moment to rest in any version of child's pose you prefer.
Or maybe you find a different shape altogether.
Taking a moment to rest your arms.
Just neck and jaw.
Maybe you connect with the ground or find deep breaths here.
Inhaling,
Drawing the breath into your belly and expanding.
And exhaling,
Releasing all the air.
Maybe even softening any points of tension with each exhale.
You might choose to stay here or you could join me as we reach our arms forward again.
But this time walking them to the left until you reach just off your mat.
Or wherever feels comfortable.
Maybe you reach through your right fingertips a little bit more before folding down for a side stretch in your right side body.
And we'll come back to center this first time.
This time walking your hands to center.
And to the right going as far as you like before reaching a little more with your left fingertips and folding down.
And slowly we'll return to center.
From here,
I welcome you to place your left hand under your face.
As we inhale,
Reach our right arm up overhead.
And exhale.
Spread your right hand under your left arm,
Bringing right shoulder and ear to the mat or even to a block.
You could also explore this in a puppy pose shape,
Resting on your knees instead of child's pose.
This just depends on your comfort.
Creating some space between your ear and shoulder.
Maybe you press the back of your right arm and hand into the floor.
See what brings you the most supportive stretch here.
You might leave your left hand where it is or reach it out long in front of you.
Or maybe even out behind you,
Reaching for your low back or right hip crease.
Whichever version you choose,
Taking a moment to settle in here.
Knowing you can take as many breaks as you like.
And wherever your left hand is,
Gently bringing it under your face so we can press into our left palm to unwind.
And repeating this on the other side.
So first pressing into our right palm,
As we inhale,
Lift your left arm up overhead.
And threading through so your left ear and shoulder are on the mat.
If you're in a puppy pose shape,
I invite you to notice if your hips are falling out of center.
You may notice this stretch just a little more if you keep your hips stacked over your knees.
Finding what feels best for your shoulders and upper back.
Wherever you are,
I welcome you to place your right hand under your face,
Coming back to center.
From here,
Lifting up.
And meeting me on our backs,
Maybe you cross at your ankles,
Then extend your legs out in front of you.
Lowering to the mat.
And gently turning onto your right side body.
Stacking your knees on top of each other at a 90 degree angle.
Option to place a pillow or blanket between them for more comfort.
Then bringing your hands out in front of you at shoulder height,
So your palms are resting on top of each other,
Or at least are close to each other.
From here,
I welcome you to lift your left palm up and over to the left.
Seeing if you can keep this same shape in the rest of your body.
And then holding once you've reached a point that feels comfortable for you.
Resting here for a few seconds.
Maybe bringing awareness to how this feels in your chest and middle back.
Then we'll gently return back to the right,
Lifting and bringing our left hand to meet our right,
Maybe following with your eyes.
And then exploring this again,
Slowly opening to the left and resting.
Then back to center in your time in peace.
Observing what's happening in your upper body here.
Knowing there is no right or wrong thing to feel.
And coming back to start.
Taking a moment and then last one here as we gently open.
And rest.
And gently coming back to center,
Taking your time.
We'll repeat this on the other side so you can either roll to the other side or face the other end of your mat.
I'm facing the other end so you can better see what I'm doing.
And once you get comfortable bringing your knees to a 90 degree angle,
Shoulders stacked on top of each other.
Placing your right hand on top of your left.
We'll raise our right arm,
Maybe following with your eyes as we reach it over to the right.
And resting.
And back to start.
And gently open.
And back to start.
And last one here,
Moving in your time as right arm reaches over.
And bringing your palms back together.
And wherever you are you might choose to draw your knees to your chest.
Rocking back and forth.
Maybe massaging in your upper,
Middle,
And lower back.
And as you're ready,
I invite you to join me in the seated position of your choosing.
Taking all the time you need to arrive.
Whichever shape you've chosen,
I welcome you to join me in a gentle neck and shoulder massage.
First bringing our right hand to our left shoulder.
Exploring what would feel nice.
Option to skip this part if you're not comfortable with self touch.
You might instead take a restful pose or end early if you like.
If you're massaging this area,
I invite you to soften in your shoulders and jaw.
Being kind with yourself here.
Then we'll switch sides,
Bringing left hand to our right shoulder,
Taking a few moments to find what feels supportive.
And gently we'll release.
Maybe you take any movements that you're craving like extra neck rolls,
Shoulder rolls.
Or maybe an overhead stretch.
And to close,
I welcome you to place your hands anywhere or maybe you bring them to prayer center.
I thank you for joining this gentle class to soften tension in your neck,
Shoulders,
And upper back.
I know that this class is here anytime you'd like to explore this stretch again.
I hope you have a wonderful rest of your day.
We get to practice again soon.
And from my vulnerable heart to yours.
Take care.
