Welcome to this video where we will focus some easy postures to get the energy moving again into the upper body.
This is a great session for you to do when you have been sitting for a long time,
Either driving the car or sitting on the desk.
So we will begin sitting on a chair,
On a bench,
On a couch,
Wherever it feels good and is appropriate for you at the moment.
I'm going to come to the side so you can see my back moving.
And we're going to start flexing our spine,
Also bringing the shoulders.
So as you exhale,
Separate the shoulder blades,
Press the belly button to the back,
Chin to chest.
As you inhale,
Start rolling the shoulders up as you open the chest and exhale you curve and you separate the shoulder blades.
Inhale shoulders to ears open the chest exhale curve the back.
You can exhale through the mouth having some cleansing breath.
We do 5 more.
Four more.
Follow your own rhythm,
Your breath.
It could be faster or slower than mine.
Two more.
One more.
As you inhale come back stretch your back inhale shoulders up Exhale,
Bring them down one more time.
Come back to stillness.
Observe your body,
The state of your mind.
Bring the weight of your body down.
Into your hips and into your back We'll take three breaths here.
You can close the eyes,
Observing,
Sensing,
Feeling,
If that feels comfortable.
One more deep breath.
Take a deep inhale.
And exhale.
As you open your eyes,
Inhaling,
Bring the hands to the sides.
As you exhale,
Exhale out the mouth,
Releasing hot air out the mouth,
Bringing the hands down,
Palms of the hands facing the floor.
Take another deep breath,
Hands come up,
Exhale through the mouth,
Hot air,
Palms of the hands travel facing the floor.
We'll do it five more times.
Keep the weight of your body in the hips and on your back.
Three more.
Two more.
One more.
Hmm.
Inhale,
Lift the hands up.
Leave them here,
Bend the right elbow,
Bring the hand between your shoulder blades,
Grab the elbow with the left hand,
Open the chest here and again relax the weight into your hips,
Your sitting bones and your back.
You don't want to hyperextend the lower back,
You want to find the natural curves of your back.
Take long deep breaths here.
You can always have your eyes closed,
Feeling inside.
Or you can have the open gaze,
Not focusing on anything in particular.
And following your breath.
If your body is comfortable here,
You can tilt a little bit.
Towards the opposite of the elbow towards the left.
Keep the weight equal in both feet,
In both sitting bones.
We're here for four more breaths.
One more deep inhale.
And exhale,
Side out.
Inhale,
Come back to the center,
Lift both arms.
Exhale open the hands through the sides.
We're gonna keep doing some hands movements,
So Palms of the hands will look up towards the ceiling,
The sky.
Inhale,
Bring the hands up as they come towards the chest.
Twist them to look forward and towards the sky.
And exhale,
Gently bring the hands down,
Creating this circular motion.
Palms of the hands look towards the ceiling.
Inhale,
Bring them up.
Rotate them to look forward and to the sky.
Exhale,
Bring them gently down.
It's a very soft movement.
Keep going with your breath.
And keep the weight heavy on your hips and on the back body.
We'll do three more movements.
Exhaling as you open to the sides inhaling as the hands move up You can exhale out the mouth if you feel like it one more time.
Sigh.
Inhale the same way,
Bring the hands up,
Lift them up,
Palms of the hands look at each other.
Bend the left elbow,
Left hand in between the shoulder blades,
Grab the elbow with the right hand,
Breathe here.
Again,
Bring the weight a little bit more to your back and to your hips.
Follow your breath.
Deep long breaths.
This is a great posture for the upper back.
A great release for the cervical spine as well.
Make sure that your head is not.
.
.
Like sticking forward,
That is pushing back.
As if it wanted to touch the hand.
The arm,
Take three more breaths here.
One more deep inhale And as you exhale,
Tilt a little bit to the right,
Only if it feels good and comfortable for your body.
We're going to be here for four to five more breaths.
Same weight.
In both of your hips,
In both of the soles of your feet.
Two more breaths.
One more breath.
Inhale,
Come back to the center,
Lift the hands.
Exhale bring the hands to the thighs curve the back chin to chest Inhale,
Open the chest.
Open the chain,
Exhale back.
We're here for five more breaths.
This time shoulders are staying down the whole time.
Ah.
Two more breaths.
Inhale always through the nose.
Exhale from wherever your body wants to exhale.
Let's do one more.
Inhale,
Come back to the center.
Let's take the chin to the chest Let's do half circles with our neck.
Exhaling as the chin rolls towards the center,
Inhaling as one ear comes towards one shoulder.
You can lift the hands here on your thighs or you can also bring them to the sides and hang them here creating an extra feeling of stretch.
Stay one breath with this ear,
It doesn't matter which one.
Close to the shoulder,
A few more breaths here.
Next time you exhale,
Chin rolls towards the center,
Switching sides,
Stay for a breath.
With this ear close to the shoulder.
Exhale you can keep doing the half circles.
Or you can do the full.
.
.
Circle with the neck.
Only do the full circle if you don't have any cervical pain or any injuries in your cervical spine.
Next time your chin comes to the center if you're doing the full circle switch sides.
And if you're not doing the full circle,
You're doing half circles.
One more circle.
Coming back to center.
Inhale,
Stretch the hands.
Activate the feet.
Stretch all of your body.
Exhale,
Bring the hands to the center of your heart in prayer position,
Bringing a smile into your face,
Giving gratitude to your breath,
Your body,
Your lungs,
Your cells.
Giving gratitude to this time,
This space,
This moment,
The nature all around us.
Take a deep inhale.
Deeply exhale,
Opening your eyes.
Thank you so much for practicing today and bringing some energy and movement into the upper body.
