In this video, Jess guides an upper body strength and mobility practice. This practice includes poses from seated, kneeling, and supine positions. Created to build upper body strength for longer Vinyasa Flow sequences, this sequence can also be practiced on its own.
Meet your Teacher
Appleton, WI, USA
Transcript
Namaste and welcome to this 15-minute vinyasa for upper body. They will start in a comfortable seated position and we will use a block so you can keep a block close. Starting in that comfortable seated position, Resting your palms either face down or face up on your knees, Lift your shoulders up, Inhale. Roll your shoulders back and down. Exhale. Shoulders up, Breath in. Back and down, Breath out, Shoulders up. Back and down. Here, Opposite way around. Shoulders up. Inhale. Roll your shoulders forward and down. Exhale. Shoulders up. Forward and down. And once more here, Shoulders up. For our written down. Here, Reach your arms forward and up, Breath in. Circle your arms back and down, Breath out. Forward and up, Inhale. Back and down, Noticing the range of motion through your shoulders. Forward and up, Inhale. Back and down. Other way around. Circle your arms back and up. Inhale. Forward and down, Staying nice and tall through your seats. Reach your arms back and up, Inhale. Forward and down. Once more, Back and up. Forward and down. Here, Circle your wrists. One way. Stretching through the fingers, Hands, Wrists, And forearms, And then circle the other way. And then here for strength through your fingers, Hands, Wrists, And forearms, We're going to tuck the tops of the fingers inside the pads of your thumbs. Start to flick your fingers as though flicking water off of your hands or flicking a bug away. Breathe. Deep breaths in and out your nose. One more deep breath in. Deep breath out, Relax, Shake it out. Here, Reach your arms out in front of you, Shoulder height, Shoulder width, Breath in. On your exhale, Reach your arms up. Squeezing to the tops of your shoulders. Release your arms down, Shoulder height, Inhale. Reach up, Exhale. Release your arms back to center, Breath in. Once more, Reach. Open your arms to a T, Palms face forward, Thumbs up, Inhale. While on your exhale, Close your arms, Pressing your palms together. Exhale. Open breath in. Foes, Breath out. Open, Inhale. And once more, Close. Separate your palms shoulder width breath in on your exhale open your arms engaging the muscles along your back Close your arms, Breath in. Open, Breath out. Drawing your shoulder blades toward each other, Close, Inhale. Once more, Open. And then here, Cactus arms, Bend your elbows 90, Breath in. On your exhale, Close your arms, Strong through your chest, Palms toward your face. Open breath in. Close, Breath out. Open, Inhale. Once more, Close. Open, Reaching your arms out and up. Inhale. Right arm down, Left up and over to your right. Both hands high, Breath in. Left arm down, Right up and over to your left. Both hands high, Inhale. Release your hands, Your fingertips to the ground behind you. Look up. And the chest. And then here, Bringing your chin to center. If you're in a cross-legged seat, Switch legs, Whatever's in front to back or top to bottom. And here we'll bring in our block. So placing that block, Short edges of the block between your palms, Reach your arms out in front of you, Shoulder height. If this is already too much with the block between your hands, You can set that block aside and just work with your body. On your exhale, Reach your arms up. Engaging the tops of your shoulders. Lower your arms shoulder height. Inhale. Exhale. Center breath in. Once more, Reach. Here we're gonna pause, Stay at the top, Pressing the palms into that block, Breath in, And your exhale, Reach up and over to your right. Breath out. Come back to center, Inhale. Reach up and over to your left. Five, Exhale. Center. Lower the block to the ground. You can set that aside. Here, Reaching your arms out in front of you, Shoulder height, Shoulder width, Breath in. Open your arms to a T, Shoulder blades toward each other, Breath out. Bend your elbows 90, Cactus, Breath in. Close your arms, Strong through your chest, Palms toward your face. Reach your arms forward, Palms up, Breath in. Pull your elbows back, Rotate your forearms out. Reach your arms open to a T, Inhale. Close your arms, Press your palms together. Separate your palms, Shoulder height twice more through, Shoulder width rather, Arms open to a T, Breath out. Cactus arms, Inhale. Close. Exhale. Reach forward, Palms up, Breath in. Roll your elbows back, Rotate your forearms out. Arms open to a T, Shoulder height. Close, Press your palms together. Once more through, Separate your palms, Shoulder width, Breath in. Arms open to a T, Breath out. Cactus, Inhale. Close. Exhale. Reach forward, Breath in. Pull your elbows back, Rotate your forearms out. Reach your arms open to a T, Breath in. Close your arms, Press your palms together. Reach your arms up. Inhale. Twist to your right, Drop your right fingertips to the ground behind you, Left hand over your right thigh, Couple deep breaths. Unwind, Arms reach out and up. Twist to your left, Drop your left hand behind, Right over your left thigh. Unwind from your twist, Reach your arms out and up. Inhale, Right arm down, Left up and over to your right. Both hands high, Breath in. Left arm down, Right up and over to your left. Both hands high, Inhale. Hands to prayer, Palms together, Thumbs to the center of your chest. Here, Make your way up onto your shins. Opening your arms out to a T. Inhale, Twist to your right, Rotating through belly and chest. Open, Twist. Exhale. Unwind, Breath in. Twist to your left. Breath out. Center, Inhale. Twist to your right. Center. Twist to your left. Center. Once more, Twist to your right. Center. Twist to your left. And then coming back to center, Reach your arms up. Then releasing your hands behind your back. Option to clasp your fingers or just let your palms face each other. Reach down, Look up. Draw your shoulder blades toward each other. External rotation through the shoulders. Extension through the cervical spine. And then flexion, Chin to chest. Keep reaching down to your hands. Breathe. And then bringing your chin to center. Here, Make your way to a wide leg seat. Coming back to seated, Legs wide. Practice arms. And then we'll find eagle arms. Another option is just to bring your forearms together as close as you can. Otherwise, Eagle, Right elbow down underneath and around your left elbow, Elbows lifted, Shoulder height. The forearms against each other. Middle way from the face. And stretch through the upper back. In the backs of your shoulders. Breath in. On your exhale, Hinge forward to fold, Releasing your arms. Toward the ground. Unwind your arms, Rise back up to a tall seat, Lift your shoulders up. Roll your shoulders back and down. From here, Reach your right arm forward and up. Release your hand behind your back, Elbow reaching up toward the ceiling. Open your left arm out to the left, Flip your thumb down. Bring the back of your hand up. To the mid, Maybe upper back. If your fingers touch, You can clasp your fingers and pull away from each other. Right elbow up, Left elbow down. Otherwise, Just keeping that action of the right elbow lifting up, Stretching through the triceps. And the left elbow reaching down. Breathe. Deep breath in. Release. Here, Arms open to a T. Cactus and then find again eagle or that modification of just bringing the forearms as close as you can. If eagle, Left elbow under and around right Elbows lifted, Shoulder height, Forearms up. Facing toward each other and away from the face. Breathe. Next, Exhale. And jet your hips, Releasing to a fold. Or arms toward the ground. You can also use that block here for support beneath your forearms if you need. And then on winding the arms, Rise back up to a tall seat. Here, Send your left arm forward and up. Releasing your left hand behind your back. Right arm reaching out to the right thumb facing down and then the back of your right hand coming up to the mid maybe over back as your body allows again here maybe the fingers touch maybe they don't for me on this side my fingers don't touch So if they touch, Maybe you can clasp the fingers and pull away otherwise. Keeping that action of the left elbow reaching up and the right elbow reaching down. And breathe. Deep breath in. And release. Lift your shoulders up. Roll your shoulders back and down. Here, Bring your legs together. Heels to the top of your mat. And make your way onto your back. Plant your feet on the ground, Open your arms to a T, Wrapping your arms around your chest. Give yourself a hug and gently rock from one side to the other. And then here, Coming back to center, Arms open to a T. Opposite elbow over elbow, Wrapping your arms around, Rocking side to side. And then here, Returning to center, Relax your arms alongside your body, Extend your legs long. Resting in Shavasana for a few breaths here or as long as you need. Everything to the back of your body. Fully surrender to the support of the ground beneath it. Inviting ease to wherever you notice tension. And body or mind. Couple more deep breaths here. And again, Staying as long as you need. When you're ready. Knees up toward your chest, Hands over your shins, Nose to knees, Hug everything in. And then rolling to one side or rock up. Make your way again to a comfortable seated position, Resting your palms face down or face up on your knees. Lift your shoulders up, Inhale. Shoulders back and down, Chin to chest, Exhale. Chin the center. Turn your head to the left. Center. Turn your head to the right. Center, Hands behind head and neck, Lift your chin gently, Drop your head back. Head to center, Bringing your palms together, Thumbs to the center of your forehead. Wisdom, Clarity, Peace, And love guide you through the rest of your day and throughout your week. Breath in. Open mouth, Exhale, Bowing forward. Namaste is an expression meaning the divine in me honors the divine in you. Namaste.
