Post-Workout Yoga For The Upper Body

Unwind after an upper-body workout with a gentle yoga stretch practice. Explore shoulder openers, chest stretches, upper-back movement, and stretches for the arms and neck. Move slowly with your breath and notice where your body is holding tension. This short cool-down uses no props and invites you to stay within a comfortable range of motion.

Transcript

Hi, My name is Shalaka and this flow is meant to be a post-gym stretch session, Especially if you worked on your upper body. You don't necessarily need a yoga mat for this one, You can lay anything on the ground. Let's begin! So we're going to begin standing. Arms by your side, Disconnecting with your breath. We always connect with the breath. Deep breath in. Deep breath out, Sending your brain into. . . Recovery mode. Softening any tension from your shoulders, Your neck. Allowing as much air in with your inhale as you can. Soft exhale. Reach your arms up, Inhale. Exhale fold forward, Release the back of your neck, Let your head hang heavy. Inhale halfway up, Find some length through your spine, Lengthen your hamstrings, Press into the ground. Exhale, Release. Inhale to rise. Exhale, Hands to heart. Inhale, Reach up. Exhale, Fold forward, Get your spine moving. Halfway up inhale. Excel fold. Inhale to rise. Exhale, Hands to heart. Inhale, Reach up, Grab your left wrist with your right hand. Lean to the right. Keep pressing through your left foot. Find that length in your left side body. Can bring your right hand to your left side ribs. And then breathe into your left side ribs. Really find that length. Return to center, Switch sides. Press into your right foot, Lengthen through your right side. Breathe into your right side ribs. Think of pushing that right hand away. Come back to center. Release your hands down. Roll your shoulders up. Back, Down, Forward. Up, Back, Down, Forward. Reverse, Start circle. Go slow, Intentional. Starting to release tension. Mobilizing. Getting your blood flow back to your muscles. Off in your shoulders. Return to center. Deep breath in, Reach your arms up. Exhale, Open arm twist to the right. In health center. Exhale, Love. In health center. Exhale, Bring your arms by your sides, Find that length. Extend through your fingertips. And then bring your left elbow under your right. Maybe you grab your shoulders, Maybe you come into eagle arms. Lift your elbows up slightly. Notice where you feel the stretch. Release your arms, Lengthen and switch sides. Deepen that stretch by lifting your elbows up. If it feels comfortable. Keep your necks soft. Breath steady. Find something pleasant about this. Release your arms, Extend. Reach your arms up inhale this time find a slight arch in your back Exhale, Fold forward. In half way up. Excel fold. Bend your left knee, Straighten your right leg, Reach your right arm up. Maybe you wrap it around and back. And switch sides. Bend your right knee, Reach your left arm up. Rabbit or hound? And release down, Release your head, Nod your head side to side. You can grab your opposite elbow and just sway in ragdoll. Lift up halfway, Inhale. Exhale release down to the floor. Bring your hips back to your heels. You can keep your knees wide if you like, You can bring them closer. See what feels comfortable for you, Come into child's pose. Walk your hands over to the right. Place your left hand over your right. And switch sides. Remember to breathe into your side ribs really feel expansion through your ribcage Bring your hands back to center. Lift your hips up. And walk your hands away from your knees or knees away from your hands. Lower your chest down. You can bring your chin to the mat or the floor. Maybe the forehead If you want to deepen the stretch, You can tend your fingers. You're still breathing. And walk your hands all the way back. Take a moment to notice neutral spine You're going to come into a seated posture, Anything you like. Reach your left arm up, Inhale. Then grab your right ear. Lean to the left. Feel that stretch across your neck. Your right shoulder, Extend your right arm out. Thinking happy thoughts. Thinking recovery. And switch sides. Right arm up. Grab your opposite ear. Tilt your head to the right. Extend your left arm to the left. Come back to center. Find length in your spine. There's one last thing you want to do. To send your body into recovery. Give your brain some space. Gently close your eyes. Focus on your breath. Soften your eyelids. Your cheeks. Nothing to do, Nowhere to be. As usual, You're welcome to stay here for as long as you like. Thanks for joining me. Hope you feel well.