Upper Body Wake Up

This is a gentle morning wake-up for the upper body. This is a guided audio track with no background noise for you to lean into your breath and movements. This practice can be done seated on the ground or in a chair. This practice can be done at any time during the day that a heart opener is needed.

Transcript

Good morning.

I hope this finds you well rested.

And if not,

I hope that this practice brings you some inner joy physically and mentally.

Today's practice is going to be a gentle,

Mostly upper body practice where we're connecting our physical movements to our breath.

This practice of connecting our physical movements to our breath is what takes this from exercise or just breathing to yoga.

Whenever you're ready go ahead and find a comfortable seat.

Sitting on the ground is the most traditional,

However you could be sitting in a chair as well.

When I'm sitting on the ground I tend to like to have a cushion underneath me due to the way my hips are.

So feel free to use any props needed today.

We're in the morning just starting out.

Once you've found a cross-legged position or sitting in a chair,

Go ahead and take a big breath in and out and in and out and just close your eyes as you continue to breathe in and out on your own count.

If my voice gets a little before or after your breath,

Just continue to move and breathe in a way that's comfortable for you.

Your arms can be resting on your thighs,

Or I guess your hands can be resting on your thighs,

Arms too,

Or down at your side,

Whichever is most comfortable for you.

Take another three big breaths,

Filling up the belly and then exhaling belly button towards the spine.

Go ahead and take your last breath here and on your next inhale just take your right ear down to your right shoulder.

So your exhale.

Just take a moment to breathe here to kind of help us pull this left shoulder down from our ears so we can really get a good stretch.

You can take your fingers and just take them out more towards the side if they're on the ground,

Resting your fingers just kind of spidering their way out so you're getting this big stretch from the fingertips all the way up to the neck.

This is an option whether you're seated or in a chair as well.

You can also take that left arm and kind of bring it behind your back to whatever is comfortable.

It can come all the way around,

It can come about halfway,

It's first thing in the morning so just take your time,

Get there,

Breathe in and out.

Again just letting gravity take that right ear to the right shoulder.

And now we've kind of made some adjustments where your left shoulder is coming down a little further and really getting that stretch.

As you find a place that's sticky just imagine that inhale going right into that spot.

And then as you exhale allow it to release just a little bit more.

Take about one more breath here.

And on your next inhale go ahead and start to unwind that left arm or bring it closer towards you.

We're just releasing that left arm and you're also bringing your neck up towards neutral.

Once you're there just kind of notice how that feels.

And on your next exhale we're going to take that left ear down to the left shoulder.

And take a couple breaths here.

Just noticing how the side is a little different than the other.

And when you're ready,

If you're feeling it this morning to add into that stretch you can again kind of spider those right fingers out beside you on the ground.

Or you can take that right hand to come towards your back.

And again it can be anywhere on your lower back,

Reaching towards the other side,

Wherever is comfortable for you.

You don't want to feel pain.

You do want to notice what's sticky though.

Once you find an area that's sticky and you're comfortable,

Just breathe into that in and out.

Make adjustments as needed.

You know your body better than I do.

Take another couple breaths here.

On your next inhale go ahead and release that right arm and lift your head back to neutral.

Again take a moment to really breathe in.

Notice how you might feel now versus when we started and you were seated.

And on your next inhale you'll bring your right arm up,

So your bicep is by your right ear.

And you want your palm to be facing towards your back.

So it is kind of,

It's not facing forward,

It's facing towards the back,

Whatever is behind you.

And on your next inhale go ahead and just drop your hand leaving your elbow to shoulder socket where it is by your bicep.

Just bringing that hand almost like you're just going to pat yourself on the back.

And as you exhale go ahead and release.

Go ahead and continue that with your inhale,

Giving yourself a little pat on the back there with the right arm.

And exhale,

Release.

Do that just a couple more times.

Slow,

Steady and mindful.

We'll go once more on this side.

And on your next exhale go ahead and release that down,

Either to your knees or to your side.

Don't worry,

We'll go ahead and give our left arm some love now.

So inhale,

Bicep by the ear,

Palm facing behind you.

And again,

As you inhale go ahead and drop that hand like you're going to pat yourself on the back.

And then bring it back up.

If you're not reaching your back,

That is not an issue.

Again,

We are first thing in the morning,

We're all in different places,

Our shoulders have endured many different things.

It is the intention of coming towards our back with our hand is what we're working with.

Go ahead and take two more here.

And when you're ready,

You're ready.

Go ahead and drop that down again to your thigh or down beside you.

We've done this to both arms so take a moment to just notice.

Continuing to breathe in the way that's most comfortable for you today.

And on your next inhale,

We're going to bring both arms,

Palms can be facing towards each other,

Your biceps are by your ears.

Bring your hands to touch.

Continue to breathe naturally.

You can interlace your fingers.

And what we're going to do is inhale,

Reach up towards the sky.

Exhale,

Release that just a little bit.

Now as we inhale,

We're going to bring our hands to come back behind our head and our elbows come out to east and west of us.

Out to the side and then as you exhale,

You can bring your hands again still interlaced back up.

We'll do this twice more and we'll stay on that second time.

So go ahead and inhale,

Just opening this chest,

A nice little chest opener.

Then again,

Bring your hands back up,

Biceps back by the ears.

And again,

Bring our elbows out beside us,

Hands behind your head and stay.

Continue to breathe in and out.

Give yourself another couple breaths,

Make sure that the shoulders are not creeping up towards the ears.

Release some of the tension in the jaw,

Just allowing the shoulder girdle to really,

Really release.

On your next exhale,

Go ahead and release those arms back up.

Big inhale as you stretch just a little bit more up and exhale,

Drop your hands back down to your knees or beside you.

From here,

What we're going to do is if you've got your legs crossed,

Maybe you've been switching off and on throughout this time period which leg is in front.

If not,

Now would be a good time to go ahead and switch positions for a moment.

If your right leg was in front,

Just untwist and put your left leg in front,

Cross-legged again.

Now if you're seated in a chair,

Both feet are planted on the floor.

And on our next inhale,

We're going to bring our arms back up overhead,

Biceps by the ears.

And as we exhale,

Just start to forward fold.

So if you're in your chair,

Your upper body is going to drape over your thighs,

Hands come down towards the feet.

Your hands can rest wherever is comfortable,

Behind your legs,

On your feet,

On your shins,

Wherever is good for you.

You really want to feel it in your lower back.

And then if you're seated,

Just take those hands out in front of you,

Begin to hinge at the hips.

Taking a seated cross-legged forward fold here.

So wherever is comfortable.

You are where you are today.

There's no competition.

There is not a prize for how close you get to the ground.

You're meeting your body where it is today.

And continue to breathe in and out.

With each in-breath,

Focus on filling up your entire back.

So helping that fascia release and expand and contract.

Take it for a few more breaths.

When you're ready,

Go ahead and take a few more breaths.

When you're ready,

Go ahead and start,

If you're seated on the ground,

Go ahead and start to bring,

Walk your hands back towards your cross-legged.

Coming back to sitting as if you're in the chair,

Go ahead and walk your hands up your legs.

Bring yourself back up to standing,

Really leading with the chest,

Sorry not standing,

But sitting in your chair.

Keeping your upper body upright.

Just take a minute to notice.

And if you're sitting cross-legged,

Go ahead and switch those legs again.

Just take a moment.

And on your next inhale,

Go ahead and bring those arms back up overhead.

And as you exhale,

Again if you're seated cross-legged,

Just hinging at the hips,

You want to keep your pelvis on the floor.

You bring your hands out in front of you.

If you're seated,

Draping over your bent knees.

Sitting as far as is comfortable,

Where you notice some activation.

Continue to breathe,

And filling up the back,

Exhaling.

Notice where you notice the stretch.

Consider how it's different or similar to the other side.

Another breath in and out.

And when you're ready,

Again leading with your chest and using your hands and arms,

Really walking yourself back up where your torso is upright.

Take a minute just to notice.

And we'll take our hands on the inhale again,

Palms to touch at the top,

Biceps by the ears.

And as you exhale,

Bring your hands to your heart center.

Nice big breath in and out here.

You can bring your chin towards your chest.

It's our practice today.

I hope that you enjoyed it,

That your shoulders and upper back feel a little bit,

That your whole back actually feels a little bit.

Maybe you've got some blood moving and you're noticing,

Perhaps you're more awake as well,

Or more tired.

And I hope that you have a great rest of your day.

Thanks for practicing with me.

Reviews

Hello beautiful 🎃🪴🎃🪴🎃Thank you so much for the wonderful practice 🎃🎃🎃I’m smiling and enjoying everything 🗺️have a blessed day 🕉️Namaste

Good after recovery from 2 hour cardio!