by Jacks
"15 Minute Hatha Yoga For Tense Shoulders And Neck" is a supportive yoga class designed to provide quick relief and relaxation for individuals dealing with shoulder and neck tension. This fun practice with Jacks is expertly crafted to alleviate stress, promote flexibility, and enhance overall well-being.
Transcript
Hello everyone, It's Jax and welcome to this short guided shoulder yoga class. Today we are going to get into the neck and the shoulders. And really feel good in the body. Before we begin, Let's breathe and set an intention for the practice. So we're going to do breath of joy. So we're going to use the arms already. We're gonna inhale, Arms up. Inhale, Arms out to the side. Inhale, Reach them up. You're gonna flip the palms and then exhale, Sweep it down. Let's do three of those together. So inhale. Just keep inhaling. Inhale more. Inhale. Inhale. Keep Annoying. Inhale. In heaven. It helps. And then do a couple more like that at your own pace. And take one more here. Then we'll all meet with the hands down on the lap, Gently tuck the chin. Relax your eyes, Relax your jaw, Relax your shoulders. Let yourself round a little bit into yourself. And then set your intention for showing up to the class today. So give yourself a couple of minutes, Some moments, Some opportunities to feel good in your body before you continue on your day. So let the moments matter. You showed up, You're on the mat. So thanks for being here. So keeping that shin gently tucked, We're just going to go shoulder to shoulder. Let's start with the right. So inhale, Right ear over the right shoulder. And then exhale, Chin back, Center. Inhale, Left ear or the left shoulder. Exhale, Chin back, Center. Keep just going like that, Just moving side to side. You can always linger in a position, Right? Let this moment just be one of exploration. So that you're just kind of tuning in to how your body's feeling. Not really needing to label it or anything, But just becoming aware of where you're starting at. Knowing that this is just the start. Got a middle and an end, So. As we continue on that journey, Let's take a couple more rolls here side to side. And then when you're done, You're gonna be with the chin back at neutral. You can take the right hand underneath the chin and then just gently bring your chin back up to center. From here, Fingers are going to interlace. So you can stay seated, I'm just showing you position. Fingers are gonna interlace behind you, A little chest expansion. So let's inhale, Lift that chest up. So draw your shoulder blades back. You can put a little bend in the elbows here. Keep your chest lifted, Shine your heart, Shine your collarbones. Still keep an engagement in the core. And then we're going to bring the fingers to the back and then we're going to slide them over to the right side of the waist. So squeeze the elbows together, Puff the chest up. Let's inhale together and then exhale, Drop the right ear over the right shoulder. Give me three deep breaths there. Let's inhale together, Chin back, Center, And then drop the ear to the left shoulder. Reading of your deepest breaths here. Let's inhale together, Chin back to center. Release the hands, Bring them back into that chest expansion that you were once in, Shoulder blades together. And then release the hands, Eagle arms. Inhale, Both arms reach up. Right arm comes down, Left comes on top. We're crossing at the wrist. So bringing that left arm on top of the right, Really press down into that left bicep. Reach up a little bit more in the elbow. Feel your shoulder blades spread. Feel your jaw soften as you can feel the deep breaths flowing in and out through your nostril. Let's go for a twist here. So we're going to keep the right arm where it is, Left arm reaches out nice and long. Give me a little shake with those left fingertips. See these right fingertips? Now give me that shake. Bring that right hand to the left shoulder. Good. Let's inhale, Straighten up through the spine, And then exhale, A little twist to the right. So hips are pointing forward. Gaze over that right shoulder, Reach through that left arm. Let's inhale together. Then exhale, Bring everything back to center. Release the hands down. Give me three shoulder shrugs. So inhale, Squeeze your shoulder blades up to your ears. Exhale, Roll them down and back. Two more. Inhale up. Exhale back. Oh one more. Inhale up and then exhale back. We're going to take that chest expansion once again. So interlace the fingers, Draw the hands back. Chest is getting the stretch right now as your back body is strengthening. A little bend in the elbows here. And then we're going to take that fist package of yours and bring it over to the left waist. Shoulders are together, Elbows are together, So the back body's active. Let's inhale, Lengthen up through the chest, And then exhale, Drop the left ear over to the left shoulder. Keep latching up through your right ear. Take your deep breath in. So let's inhale together, Chin back to center. Exhale, Drop the right ear over the right shoulder. And really let this movement come from the ear and the neck. Great, Try to keep the chest still, The back body still. Let's inhale together, Chin back to center. And then exhale, Give me that chest expanse. And once more, Release the hands, Eagle arms. So inhale, Arms come out. Left arm goes under, Right comes on top. Cross at the wrist. So we want to lift up through the wrists. We want to get the palms touching to the best of our ability. Thumbs towards your nose, Pinkies away. Open up. Feel that stretch. Allow yourself to stay focused in whatever your intention was today for class. What brought you to the practice? If thoughts or distractions are coming up, That's okay. That's natural. Let's do a twist to twist some of that away though, To release it. So left hand stays where it is. Right arm reaches out long. Give me a little shake with those right fingertips. And then give me a little shake with the left fingertips. Left hand is going to come to the right shoulder. Inhale, Reach it up. Exhale, Twist it to the left. Look over that right shoulder. Really lift up through your spine. Create space between your body. In your mind, Create space between the thoughts, Create space between the muscles. Let the stretch feel good. Let's inhale together and then exhale come back to center. Amazing job. Let's do a couple bit more here. So Come on down to your hands and your knees. If you have a holster or anything, Or if you need anything underneath your knees, Feel free to take it. Let's do a couple rounds of Cat-Cow to really get into that spine. So tuck the toes, Inhale, Lift the chest, Drop the belly, Shoulder blades together. And then exhale, Round and curl. Press into the tops of the feet, Dome your shoulder blades apart. Two more. Inhale, Lift the chest, Drop the belly. Exhale, Round and curl, Tuck the chin. Inhale, Press through the palms, Lift the chest up. This is our Cow Pose. And then exhale, Round and curl. That's our cat. Then come to a neutral position. Let's move our way into puppy dog pose. So keep your knees where they are in this tabletop position. We're just moving the arms. So right hand is going to come forward. All the way to the top of the map. The left hand is going to come forward all the way to the top of the mat. Really keep those arms nice and straight. Let's inhale, Lengthen through the chest. And then exhale, Start to bring your forehead or your chin down to the mat. Option to always place a block underneath the forehead if you need it. Option to come on to the chin. We'll be here for several breaths. So we're really opening up the shoulders. We're pressing up through the hips. We're keeping our breath nice and smooth, Breathing into the shoulders, The armpits. A couple more breaths here. We're here for one more round of breath. And then let's roll forward onto our stomach, Coming into cobra pose. So go ahead, Come onto your belly, Big toes are touching. Like your leg is like a cobra's tail. Hands are going to come in line with the chest, Bring the elbows into the body. Take an exhale out the nose and then inhale, Press into the arms, Straighten your arms all the way, Let your hips be heavy, And then start to bend your elbows and come onto your first rib. So the hands are really light here. We're pressing into the big toes. Chest is lifted. Shoulders are away from the ears. Face is steady and smooth. Hold it here for one more deep breath. Then let's inhale together, And then exhale, Release it down. One more like that. Exhale out the nose, Inhale, Press into the hands, Straighten the arms, And then exhale, Bend the elbows, Come onto that first rib. Press into the big toes. Hands are nice and light here, Almost like you can lift them up, So all the work's coming from the back of your body. Give me one more deep breath, Your deepest breath you've taken. Then I exhale, Release it down. Press your way back into a tabletop position. Last little bit of movement here. Come into a modified side position. So, Right knee comes down onto the mat, Right hand's in line with the right knee. Step the left foot back, Inhale, Reach the right arm up. A little modified plank pose, Side plank. Let's inhale, Reach up through the left arm, And then exhale, Reach that left arm up and over your ear. Spiral your chest to the ceiling, Press into your right hand. Press down into your left pinky toe. If you can, Gaze up towards that left hand. Make sure it's really active here. Let's inhale together, And then exhale, Reach that left hand down to the ground, Giving one round of cat-cow. Inhale, Lift the chest, Drop the belly, Shoulder blades together. And then exhale, Round and curled up the chin. Let's come to that on the other side. So left hand is going to come down in line with the left knee. Step the right foot back. Right foot's in line with the knee. Inhale, Reach that right arm up to the sky. Little side plank pose. Inhale, Reach up through those right fingertips, Gaze at them, And then exhale, Reach that right arm up and over the right ear. So, Shoulders are really active here. Press into the left hand. Press down into the right pinky toe. Reach up through the right arm. Remember, Your neck is an extension of your spine, So create space between your shoulders and your ears as you reach up. You're lengthening your body. Defining that strength. Give me one more deep breath. Let's inhale together and then exhale, Right hand's going to come down to the mat. Go ahead and come into a seated posture, Either sitting on your ankles or sitting on on your sit bones, On your bottom. Let's take a moment here to close with a little bit of breath. We're going to inhale for a count of three and then exhale if we're blowing up through a straw. Or count of four. So give me a right now. Anything that you need to get rid of, Use that breath to help get rid of it and release it at the end. Take an exhale out the nose down. And then inhale for one. To Dirty. Exhale 4, 3, 2, 1. Inhale. Exhale. There you go. Exhale. Take a moment to bring the palms together in prayer, Gently bowing towards yourself. May you be happy, May you be healthy, May you live with ease. And may you live with your intention as you move throughout the rest of your day. This is Jax and you can close your practice however you feel comfortable. Thank you. Thank you so much for showing up to class today. I am so proud of you for sticking with it. Go ahead and come back to this yoga class anytime that you've got a couple minutes to spare and you want to feel good in your body, Release some stress in the shoulders, And just breathe and be present. I hope to see you soon. Once again, This is Jax, And have a great rest of your day, Evening, Morning, Wherever you're at. And I'll see you next time.
