Vinyasa Yoga Practice 14: Short & Sweet 6

Neck and shoulder tension relief. Release tension in this short and to-the-point vinyasa practice. A lot of spinal movement, cat cows, cobras, twists. All of the upper back, neck, and rotational mobility to release tension and correct imbalance through strength building. It's all in here in just about 30 minutes.

Transcript

Welcome to an All Levels Vinyasa practice.

This practice is focused on upper back,

Shoulders,

And neck release.

Starting out on all fours,

Hands and knees,

Coming into a few cat-cows.

Hands under the shoulders,

Knees under the hips.

On an inhale,

Lift your chin,

Lift your tailbone,

Drop your belly,

Look up,

Slide your shoulder blades back.

Exhale,

Tuck the tailbone under,

Navel to spine,

Chin to chest,

Push through the shoulders.

Inhale,

Lift your chin,

Lift the tailbone,

Drop the belly,

Pull the shoulders back,

Look up.

Exhale,

Tuck the tailbone,

Chin to chest,

Navel to spine,

Push through the shoulders.

One more like that.

Inhale,

Lift your tailbone,

Lift your chin,

Drop the belly,

Look up.

Exhale,

Tuck the tail,

Chin to chest,

Navel to spine.

Inhale to neutral.

Step back into plank pose.

Hold here for three breaths.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Lower all the way down to your belly.

Slide your hands down alongside your ribs,

Palms down,

Fingers forward,

Fingertips in line with your chest.

Feet together.

On an inhale,

Push down into the floor with your hands.

Use your triceps.

Lift your chest and shoulders up.

Lift your head.

Look forward.

Pull your shoulder blades back and down.

Leave the belly and lower ribs on the floor.

On an exhale,

Lower your forehead down.

Slide your shoulder blades back and down.

Elongate the back of your neck.

Inhale,

Lift back up to cobra.

Exhale,

Lower down.

Touch the forehead to the floor as you slide the shoulder blades back.

Inhale.

Press and lift up to cobra.

Exhale.

Touch the forehead down.

Push back to hands and knees and coming into child's pose.

You can have knees together or knees apart,

Whichever is more comfortable.

Keep the arms extended up overhead.

Let your lower back release.

Shoulders release.

Neck release.

And see if you can sit on your heels as you rest in child's pose.

Walk your hands over to the right side,

Giving the left side of your body a long stretch.

Take a breath here.

Breathe in.

Breathe out.

Walk your hands back to center.

And then walk them over to the left.

Long stretch in the right side body.

Breathe in.

And breathe out.

Come back to center.

Push back up to all fours.

And back to downward facing dog.

Hips up and back.

Keep the knees bent if you like,

Or you can bend one and then the other.

Pushing through your heels,

Stretching out your calves,

And maybe even your toes.

Looking forward,

Step or jump your feet to the front.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Inhale,

Sweep your arms out and up.

Exhale,

Hands in prayer at heart center.

Inhale,

Sweep your arms out and up.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back to plank,

Lower down your choice.

Inhale,

Cobra or upward facing dog.

Exhale,

Downward facing dog.

Take the right hand and bring it to the left knee,

Calf,

Or ankle.

Look out underneath the left armpit.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Bring the right hand down to the floor.

Step the right foot forward.

Bring the left heel down,

Coming up into a warrior stance.

Reach both arms forward.

Cross the left elbow over the right.

Bend the right elbow.

Wrap them up into eagle arms.

If eagle arms does not happen,

Cross the left over the right and grab onto opposite shoulders.

Inhale,

Lift your elbows up.

Gaze upward.

Exhale,

Touch elbows down to your knee or fingertips to the floor.

Inhale,

Lift up.

Exhale,

Lower down.

Inhale,

Up.

Exhale,

Down.

Inhale,

Up.

Exhale,

Down.

Inhale,

Come up.

Unravel your arms.

Turn your hips and chest towards the left.

Coming into warrior two,

Bend the right knee again.

This time,

The right arm is reaching forward and the left arm is reaching down.

Reaching back.

Check to make sure the right foot is directly under the right knee.

Bring both arms behind you and grab onto opposite elbows.

Look over the right shoulder.

Take three more breaths.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Inhale,

Come up.

Turn your chest to face the front.

Bring the left heel up so you're now on the left toes.

Preparing for a twist,

Revolved side angle.

Bring the hands together at prayer at heart center.

On an exhale,

Take the left elbow to the outside of the right knee,

Keeping the hands in prayer at heart center.

Option to bring the left knee down to the floor.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale,

Back to center.

Exhale,

Both hands to the floor.

Step back to plank and lower down,

Your choice.

Inhale,

Cobra or up dog.

Exhale,

Down dog.

Step your left foot forward between your hands and bring the right heel down to the floor.

Inhale,

Come up to a warrior stance,

Taking eagle arms,

This time with right over left.

Extend your arms forward,

Cross the right elbow over the left.

Grab onto opposite shoulders or bend your left elbow and wrap them up in eagle arms,

Pressing the right fingertips into the left palm.

Inhale,

Lift your elbows up towards the ceiling.

Exhale,

Bringing them down to the left knee or fingertips to the floor.

Inhale,

Lift up.

Exhale,

Two,

Lower down.

Inhale,

Lift up.

Exhale,

Three.

Exhale,

Four.

Inhale,

Up.

Exhale,

Five.

Inhale,

Come up,

Unravel your arms.

Turn your hips and chest to the right,

Coming into warrior two.

Deep lunge in the left knee.

Extend the left arm forward and the right arm back.

Look out over the left shoulder or fingertips.

Bring both arms behind you and grab onto opposite elbows as you settle into warrior two.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Release your arms.

Point the right heel up to the ceiling.

Now you're on the toes,

Coming into revolved side angle facing the left.

Hands to prayer at heart center.

On an exhale,

Bring the right elbow over the left knee for the twist,

Option to bring the right knee down to the floor.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale,

Back to center.

Both hands to the floor.

Step back to plank.

On an exhale,

Lower down,

Your choice.

Inhale,

Cobra or up dog.

Exhale,

Downward facing dog.

Look forward.

Step or jump your feet to the front.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Inhale,

Sweep your arms out and up.

Exhale,

Hands in prayer at heart center.

Coming into chair pose for five breaths.

Bend your knees.

Lower your seat down and lean back on your heels.

You can have hands to prayer,

Hands reach straight in front of you,

Parallel to the floor,

Or arms lift up overhead,

Palms pressed together.

Look straight forward.

Breathe in.

Breathe out one.

Breathe in.

Breathe out one.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale,

Sweep your arms out and up as you straighten your legs.

Exhale,

Forward fold.

Separate your feet hip distance apart.

Grab on to big toes in yogic toe lock.

First two fingers hook around the big toe.

Inhale,

Lengthen the spine forward.

Slide your shoulder blades back.

Exhale,

Bend your elbows.

Draw your belly to the thighs,

Crown of the head toward the floor.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out one.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Release the big toes.

Bring your feet back together.

Step the left foot way back in a deep lunge.

Toe heel the right foot over toward the right edge of the mat.

Both hands to the inside of the right foot.

Coming into lizard pose.

Option to rest your left knee on the floor.

Option,

Walk your hands forward and bring your elbows down to the mat.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe out four.

Breathe out five.

Walk your hands in if they're down in front of you.

Bring your left knee down if that leg is straight.

Work your torso upright.

Bring your hands together in prayer at heart center.

Bring the left elbow over the right knee.

Take a twist.

Option to straighten the left leg.

This is revolved side angle pose.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Come back to center.

Bring your hands to the floor.

Bring the left knee down.

Come into gate pose.

Bring your torso upright,

Kneeling on the left knee.

Take the left foot and spin it over to the right side of the mat.

So that the left leg,

The lower part of your leg,

Is parallel to the back edge of your mat.

Extend the right leg forward to the front edge of your mat.

Straighten the knee.

Hips and chest are facing the left side.

You're upright,

Kneeling on the left knee.

Inhale.

Reach the left arm up towards the ceiling.

Exhale.

Slide the right hand down the right thigh to the knee,

Or shin if you can go further.

Keeping the hips and waist lengthened and not hinged.

Long side body stretch here on the left side for gate pose.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale.

Come upright.

Spin the left foot back towards the back edge of the mat and carefully bring the right knee down next to the left,

Coming into camel pose,

Ustrasana.

Knees are in line with each other and they are hip distance apart.

Tuck your toes under so that your heels come closer to you.

Lengthen the spine upward.

Make fists with your hands.

Place them on the back of your hips.

Pull your elbows back toward each other.

Lift your chest.

Look up.

This is option one.

Option two,

Reach back and grab onto your heels.

Shift the hips slightly forward.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale.

Come up.

Come back to hands and knees.

Take two cat-cows here.

Inhale.

Lift your chin.

Lift the tailbone.

Look up.

Exhale.

Tuck the tailbone.

Chin to chest.

Navel to spine.

Inhale.

Lift the tail.

Lift the chin.

Look up.

Exhale.

Tuck the tail.

Chin to chest.

Navel to spine.

Come to neutral.

Step back into plank pose.

Take a breath in.

Exhale.

Lower down to your belly.

Inhale.

Cobra.

Exhale.

Downward facing dog.

Looking forward,

Step or float your feet to the front.

Inhale.

Halfway lift.

Exhale.

Forward fold.

Separate your feet hip distance apart.

You can either grab onto the big toes in yogic toe lock like last time,

Or tuck your hands underneath your feet.

Palms up.

Backs of the hands on the floor.

Toes touch the wrists.

Come into gorilla pose.

Inhale.

Lengthen the spine forward.

Exhale.

Bend your elbows.

Forward fold.

Holding here.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Release your hands.

Step the right foot way back in a deep lunge.

Bring both hands to the inside of the left foot as you move the left foot over to the edge of the left side of your mat.

Come into lizard pose.

You can stay here up on your hands with the right leg straight,

Or bring the right knee down to the floor.

Maybe walk your hands forward and come down to your elbows.

Come into lizard pose.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Walk your hands back in.

Bring the right knee down,

Torso upright,

Hands to prayer.

Take a twist.

Bring the right elbow over the left knee coming into revolved side angle.

Option to straighten the right leg.

Holding here.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Come back to center.

Hands to the floor.

Bring the right knee down if it's up.

Come into gate pose.

Take the right foot and swivel it over to the left side of the mat.

Make the lower part of your right leg parallel to the back edge of your mat.

Come upright on the right knee.

You're kneeling on the right knee facing the right side of the mat.

Left leg extends forward.

Straighten the knee.

Inhale.

Reach the right arm up overhead.

Exhale.

Long side bend to the left as you slide your left hand down to the left shin.

Holding here.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out one.

Breathe out three.

Breathe out four.

Breathe in.

Breathe out five.

Inhale.

Come up.

Bring the left knee down next to the right and turn and face the front edge of your mat.

Come into Ustrasana,

Camel pose once again.

Knees are parallel and hip distance apart.

Your torso is upright on the knees.

You can tuck your toes under to make the heels closer to you if you needed that last time or if you want to go deeper bring the tops of your feet onto the floor.

Option one.

Make fists with your hands.

Place them on the back of your hips.

Option two.

Reach back and grab onto your heels.

Holding here.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale.

Come up.

Coming into child's pose.

Bring your hands to the floor.

You can take a seat back on your heels with knees together or apart.

Begin to walk your hands forward and bring your forehead down to the floor.

Three breaths.

Breathe in.

Breathe out one.

Breathe in.

Breathe out one.

Breathe out two.

Breathe in.

Breathe out three.

Inhale.

Walk your hands back in.

Come up to all fours.

Exhale.

Push back.

Downward facing dog.

Look forward.

Step or jump your feet all the way through to a seated position.

Sitting upright in dandasana or staff pose.

Legs are straight.

Feet extended forward.

Toes to the ceiling.

Hands to the floor next to you.

Fingers forward.

Slide your hands back about 10 to 12 inches.

We're coming into inverted plank pose.

This is the best option for inverted tabletop.

Inverted tabletop has knees bent.

Inverted plank has legs straight.

Your choice.

Keep your legs straight or bend your knees and slide your feet in closer to your butt.

On an inhale,

Lift the hips up toward the ceiling.

Roll your shoulders back.

Either look forward up at the ceiling or drop your head back behind you.

Hold here.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Lower down.

Extend both legs forward,

Straight,

Feet together.

Coming into paschimottanasana,

Seated forward fold.

Inhale.

Lengthen the spine upward.

Push down through the sitting bones.

Exhale.

Walk your hands forward on either side of your legs.

Grab onto the outside edges of your feet,

The big toes,

Or whatever's available.

Inhale.

Lengthen one more time.

As you tilt the pelvis forward,

Exhale.

Bend your elbows and come into a forward fold.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Inhale.

Come up.

Exhale.

Lie flat on your back.

Coming into final relaxation.

I encourage you to give your body a couple of minutes to reset.

Allow the muscles to release and relax.

Bring some space to the joints.

This time allows you to fully integrate the practice.

Flat on your back.

A little bit of space between your legs and your feet.

Tuck your shoulder blades under.

Bring some length to the back of your neck.

Arms down alongside you.

A little space between your hands and your hips.

Palms rolled up to the ceiling.

Keep your awareness on your breath.

Just take a moment to notice any sensations in the body.

Notice how your hips and your legs feel.

Take a moment to readjust if you'd like.

Notice how your shoulders and your arms feel.

And readjust if needed.

Relax your legs.

Relax your hips.

Relax your torso.

Relax your shoulders and your arms and your hands.

Relax your neck,

Your jaw and your face.

Keep your awareness on your breath.

Allow yourself to pause.

Relax.

Be mindful.

Just enjoy these few minutes.

Relaxing the whole body together.

Focus on your breath.

Bring your awareness to the center of your chest.

Imagine the breath coming in and out from the center of your chest.

Begin to awaken the body by bringing movement to your hands and your feet.

Give yourself a long stretch.

Bend your knees.

Put your feet on the floor.

Roll over to one side and come up to sit.

Bring your hands together in prayer at heart center.

Come by your forehead down to your fingertips.

Thank you so much for practicing yoga with me today.

Have a wonderful rest of your day and be well.