Hi,
My name is Shalaka.
Today's flow is focused on arms and upper back.
As you challenge your strength,
I also invite you to take modifications wherever you need,
And feel free to level up the challenge wherever you need.
But always make sure that you're breathing.
So join me on the mat.
So we're going to begin seated.
Find any comfortable seat that works for you.
It up tall.
Align your shoulders right over your hips.
Head right over your shoulders.
Taking a deep breath in.
Deep breath out.
Just bringing your awareness inwards.
Noticing the movement of your breath.
Softening your shoulders.
And hinge your jaw.
On your next breath in,
Reach your arms up.
Interlace your fingers together,
Turn your palms up towards the ceiling.
With your exhale,
Lean to the right.
Breathe into your left side ribs.
Come back to center,
Over to the other side.
Release your arms down.
Plant your hands.
Spread your fingers as wide as you can Bring your hips over your knees,
Shoulders over your wrists.
Grip your mat with your fingertips,
Soften your elbows.
Deep breath in,
Drop your belly,
Lift your chest up.
Exhale,
Round your back,
Press your mat away.
Inhale up into your cow.
Excellent to cat.
Just continuing on your own.
Pausing wherever you need.
And then come back to neutral spine.
Move your knees back slightly so you're in a supported plank.
You can also do this in a full plank.
I want you to focus on your shoulders here.
With your inhale,
Squeeze your shoulder blades together.
Exhale,
Press your mat away,
Protract your shoulder blades.
And help squeeze them together.
Exhale,
Press your mat away.
And just couple of more on your own.
Try to feel that super subtle movement in your shoulders.
We aren't trying to push up.
Or simply activating,
Mobilizing.
Your shoulders.
Which are key to your arm strength and your upper back.
With your exhale,
Lift your knees off the mat,
Come into a plank.
Press your mat away actively.
Find your breath.
As you exhale,
Take your shoulders past your wrists,
Lower down halfway to Chaturanga.
Slowly lower to your belly and then lift your chest up.
Inhale,
Exhale back down.
Inhale,
Reach up.
Exhale down.
Inhale,
Lift up.
Bring your arms by your side,
Cactus your arms,
Squeeze your shoulder blades together.
Pause here.
And release down,
Exhale.
Soften your breath.
And then plant your hands back onto your mat,
Tuck your toes,
Press your hips up and back,
Find your down dog.
Slowly walk your hands back towards your feet,
Find your forward fold.
Inhale to rise.
Exhale,
Hands to heart.
Inhale,
Reach up.
Exhale,
Cactus your arms.
Inhale out.
Excel characters.
And he'll reach up.
Exhale,
Draw your shoulder blades together.
Cold.
Notice how your upper back is working.
Keep pressing your feet into the mat.
One more breath.
Inhale,
Reach up.
Exhale,
Back fold.
Lift up halfway,
Inhale,
Exhale,
Walk your hands forward,
Find your down dog.
Knee and he'll reach your right foot up.
Exhale,
Bring your knee to chest,
Shoulders over wrists.
Press your mat away actively.
Breathe here.
Inhale,
Reach up.
Exhale,
Knee to chest.
Inhale,
Reach up.
Exhale knee to chest step through,
Find your crescent lunge.
Reach your arms up.
Deep breath in here.
Exhale,
Lean forward,
Reach your arms forward away from your hips,
Hold here.
Think about drawing your chest in towards your thighs,
Keeping your front leg strong.
Reach up,
Inhale.
Exhale,
Lean forward,
Chest towards your thighs.
Inhale,
Reach up.
Exhale lean forward hold here and release your hands down to the mat,
Step back to your plank.
Press your mat away actively.
Micro bend your elbows soften your neck With your exhale,
Shoulders past your wrists.
Slowly lower down into your Chaturanga.
Inhale here,
Press back up.
To your blank.
Take a deep breath in.
ExcelDownLog Let's collect your bread.
Inhale,
Left foot reaches up.
Knee to chest,
Shoulders over wrists.
Inhale up.
Exhale,
Knee to chest.
Inhale up.
Need to just exhale,
Hold here,
Press your mat away.
Step through.
Present lunch.
Once you straighten your wrap.
With your exhale,
Reach forward.
Hold,
Find that connection.
Chest to thigh.
Use your front foot.
In her reach-up.
Exhale,
Lean forward.
Inhale,
Reach up.
Exhale lean forward,
Really hold,
Feel strength in your legs,
Your core,
Your arms and release your hands down to the mat.
Step back to your plank.
I exhale Chaturanga.
Inhale in your Chaturanga.
Exhale press back up,
Plank Deep breath in.
Excel down dog.
Walk your feet to your hands and then bring your feet to the outside of your hands.
Bring your hands to heart and lower down into a squat.
From here,
Plant both hands onto your mat and bring your feet back.
Spread your fingers as wide as you can grip your mat with your fingertips.
You can lift your hips up.
Bring your knee on your triceps.
And then once you feel comfortable being here,
You can shift your weight onto your hands.
And then bring it back.
Shift your weight forward.
Bring it back.
If you feel comfortable,
You can take an arm balance into crow pose or any other arm balance that you like.
If you're new to this.
Slowly work your way up.
As you shift your weight forward.
See if you can turn your gaze up.
Maybe one foot comes off the mat.
Maybe the other Keep pressing the mat away.
Slowly release.
Step both feet back forward.
Find your squat once again.
Regulate your breath.
Plant your hands on your mat,
Lift your hips up.
Bring your feet back together,
Forward fold.
With your inhale sit back in a chair slowly lower your hips down to the mat and lay back on your mat.
Walk your feet in,
Bend your knees.
Plant your left ankle on your right thigh.
Draw your right knee in.
Let your right knee drop over to your right side.
Extend your arms on either side.
Gaze to the left.
Come back to center.
Switch legs.
Hug your knee in.
Hand twist Come back to center again.
Reach both arms up.
And then hug your opposite shoulder.
Reach your elbows up towards your head.
Feel that open chest,
Open shoulders.
And switch sides,
So reach back up Lift your elbows up.
Back to center,
Reach your arms up,
Join your palms together.
Interlace your fingers,
Turn your palms up and down.
And extend your arms overhead.
Release your arms by your side.
Extend your legs onto the mat.
Of manure bread.
Scan your shoulders,
Neck.
Arms.
Back.
Hips.
Legs.
Relax everything.
Open your eyes.
You're a cheat.
And take a deep breath in.
Deep breath out.
As usual,
You're welcome to stay here as long as you like.
Or end this practice here.
Thank you for joining me.
