Return To Practice With Focus On Shoulders

This is from a live recording filmed on my screen porch. Trees and bird sounds are in the background. We spend the first 17 minutes focusing on upper traps, lats, and pecs with Myofascial Release (MFR) using therapy balls and a block. Then we move into movement. You will find low lunge, pyramid, and wide-legged forward fold with a chance to get upside down. From the top of the mat, we will step back to Warrior 2 with an invitation to dance in your warrior. There is half moon and wide-legged forward folds. You'll move to the mat passing through chair pose and landing in boat. We will end in Legs Up the Wall. There is an invitation to listen to your body and bring kindness and compassion into your practice.
Props: 2 blocks, 2 balls, blanket or towel, and wall space.
P.S. My pets are in the video: 2 dogs (Nova and Ziggy) and the magnificent Luna cat.

Transcript

Welcome. I'm Rebecca, So good to see everybody. Gather your props, You'll need. . . You could have a bolster. You'll need two blocks, A blanket fold, Or towel if you like support for your knees and myofascial release balls, But you don't need to have any of these props. You could do the practice without them. Have your myofascial release pause. Near you, So I have them by my side. Have a block nearby. And we'll start in constructive rest. Just lying on the back. Knees are up. Arms are beside you. Just arriving. Maybe there's a long exhale when you get onto the mat. Notice the mat underneath your body. Is a problem. Noticing any tension. Or stickiness in the body. And start to bring your awareness to your breath. Noticing your inhale. And noticing your exhale. And as you do that, Maybe your inhale gets a little bit longer. And your exhale gets a little bit longer. And this invitation to use your Exgo. As a release sound. The tension or stagnation bubble up. Letting it go on the exhale. Worry. Speed or brush bubble up to the surface. Letting it go on the exhale. Here to follow. It's knowing that your breath is a great tool to use. Collects all the thoughts. Pension. Stagnation. To hear their thoughts. Grab your Myofascial Release Balls. And we're going to take them. Right behind the upper traps, Where we come a lot in the past. Where you like to get massaged. So between the crease of the neck and the where the arm ends, You're going to go right in the center. Kind of like if you bring your opposite hand around and you could massage that area. That's where we'll take the balls to the upper traps. If you have one ball, You can use one ball. If you have a foam roller, You can use a foam roller. If you don't have any balls, You don't. You don't need to worry about this. You can just stay in constructive rest. A ball in each hand. So I'm going to take the ball in the right hand and bring it underneath the left side. And the ball in the left hand I'm taking underneath the right side. Beautiful. So notice how that feels. If this is new, Just notice how it feels. If this is something you've done a lot, You feel free to go and do what feels good for you. Stay here or you can lift the pelvis and bring a block underneath the pelvis. In the lower setting or you could take it up to the second setting. And that's going to help roll your body. Over the balls a little bit more and get the balls a little deeper. Just noticing how that feels. So you can stay still. Or you could add movement, Like you're making snow angels. You're just bringing your arms past your ears. And then bringing them back down. Making this your own. And listening to your body. If it's painful, You can move the balls to a different area. If there's a sharp pain. . . Move the balls to a different area or take the balls away. And remember, You're in charge. You can always come off the balls and come back on. It's a virus. We have a problem. Sometimes I like to keep my arms straight over my head. Past my ears and then I move a little side to side. So I'm just moving my body over the balls. You could also hug yourself. We'll be here for about three more rounds of breath. So exploring what's working for you. Here at Long Beach. One more inhale. Pressing into the balls. Beautiful, Exhale, Lift the hips, Remove the block if you have it. Remove the bars. Beautiful. Stretch the legs out long. And just noticing what you feel. Maybe there's warmth. Or tingling. Behind. Where the balls just were. Beautiful. I'm going to offer one more Maya Thrasher release. And we're going to get into the lats and the pecs. So we have our block. Or taking it underneath the arm. We're gonna lie on our side. The block is going to get into the lat, Which is behind. And then it's going to get into the pecs, Which is in front of the chest, So below the collarbone. And the block. It's just a different way to get into that. If the block is hard, You can cover it with a little towel or your shirt, Like a sweatshirt. So I'm going to lie on my right side. I'm side-lying, And I've got the block underneath my arm. So it's in the armpit. Just be really gentle, And you could also use a foam roller here instead. And make it loungy. So you could. I have my elbow down on the mat and my head is resting in my hands. I'm just going to rock a little side to side. I like to think about. I'm on this cosmic sea, It's very calm water. Yoga mat is a wrap. My magical wrap. And there's these tiny ripples. On the water that are making me rock a little back and forth. So you can add that image if it works for you, Just bringing in comments. And then slowly, When you come back, Pause there. So you're pressing into the lats, In the back. Pause there. Using your dreams. To relax into the block a little bit more. And remember, If this doesn't feel good, You can take it away. Any movements that feel good, Maybe you move your arm a little side to side. Maybe you rock while you're leaning back. You rock a little bit back and forth as you lean back. Here. Two more rounds of brown. Beautiful. And now we're going to slowly roll. So the pointy part of the block is going to press into the front of the chest, The pec area underneath this. Collarbone. You may have to move breast tissue out of the way. You can stack your fist and rest your head on your hands. If it doesn't feel good, You can always come back to the side or remove the block. But usually padding will help. Beautiful. So you could stay here, Or the arm that's the block is underneath. You can move the arm back and forth. So you're pinning your peck, And then you're moving your arm back and forth, Adding the shearing. When we work at a desk, Or we're caring for small children, Driving, Gardening, We're shortening our packs. We're rounding. Or when we are stressed and nervous. We're tightening our pecs. So this is just bringing hydration in and then we will open up. And we'll be here for about three more rounds of breath. Please, Please, Please. Beautiful. So we roll back. Press yourself up. Let's come to a C. And circle your shoulders, And you might feel like the right shoulder is dropping way down from the ear. You can almost see it in the video. My left shoulder is a little higher than my right. And it might feel, Like, Tingly. You might feel warm. So we got into the upper trap, The lat and the pec, So this whole shoulder area. Now we're going to go to the other side. So taking wisdom from the first slide, You can always use a blanket to cover your block to make it softer. Or use your foam roller, Which would probably be a little softer. I'm lying on my left side. Making it as loungy as I can. So I'm imagining the cosmic sea. Calm water. And I'm on my magical raft. And I'm rocking a little side to side. And this area might feel, This side might feel different. For me, It feels a little different. For just noticing. And I'm just rocking back. And forth and it doesn't have to look like anything. In particular, It's really how it feels in your body. We have a problem. Getting to this whole complex underneath the arms. Now when you're ready to slowly roll back, So now you're just kind of leaning back a little bit, Getting into the lats in the back of the body. You can bring your elbow down and rest your head in your hand like you're, You know, Cleopatra or something just on your rack. And even though I'm leaning back, I'm doing tiny movements back and forth. Movements getting into the connective tissues. You can stay here, Or maybe you just. . . Bend the arm, Opening the chest. From and then bringing it closer to the head. And you're thinking about the right side of the neck softening, So you're not holding it tight. In the interval. Leaning back just a little bit more. And now slowly rolling forward. And the block is going to press into. The past. I've got my microphone here. But there I go, I can just move my microphone so you can move the breast tissue out of the way. Move your clothing a little bit out of the way if you need to get into that area in a different way. You can stack your fist on top of each other and rest your head on your hand. And just stay using gravity to press into the cracks. As you breathe in. Notice your body pressing into the block. And as you breathe out, The blocks just pressing into your body. Stay here or add that movement to the. . . The arm that's underneath the block is just moving back and forth like it's saluting, Like you're saluting the sun. Thank you. We'll be here for about three more rounds of breath. This might seem tedious, But it actually really works. And you'll feel the difference. Sometimes these muscles, Like the pecs, Aren't as glamorous to work with. Work on, Like the. . . Rolling out the hamstrings or rolling out the glutes. These are those really important muscles. One more inhale. And exhale, Letting go. Of course, All the muscles are really important. For me, Press yourself up. And just notice how you feel circling the shoulders. You just might feel like this whole opening in front of the chest. Beautiful. All right. If you have your blocks, Just bring them to the top of the mat, And place your balls in a place where they're not going to get in your way. Today I have both dogs out, So I'm going to see how it goes. The puppy usually is in the crate. She's still really young. And I've got the cat here too. So the cat's on the blanket. So I'm not using any blankets for my knees. But if you want to protect your knees, You can place a blanket down on your mat, Or if you want to bring some cushion to your knees. And we'll meet in child's pose, Just dropping the hips down towards the heels, Reaching the arms forward. And noticing that area on the side of the arm. In the back of the body. Beautiful. Breathing in. Reaching the fingers forward as the hips drop back. Breathing out and softening down towards the earth. Beautiful. One more inhale, Reach the fingers forward. Exhale, Slowly walk your hands back. Circle your shoulders. One way, Circle the shoulders the other way. Bring the hands behind the back like you're going to bring them into your pocket, Opening the chest. Maybe lean back. Or bring the hands onto the mat, Opening up the heart. For you to learn from. And breathing out. What do you want to say, Sal? Exhale slowly coming forward into your tabletop. Drop your belly, Lift your crown, Lift your pelvis. So round and pushing the mat away, Breathing out. Making this your own, Inhaling, Opening the heart. Exhale, Opening the back of the heart. Thinking about the shoulders melting away from the ears. Pausing at center. Direction back to the side. The right hand holds you, Left foot steps to the side. Back of the mat, Lift the left arm for your variation of side plank. Arm can fingers come up to the sky or maybe reach the fingers past the ear to be really long on the left side of the body. Or anything along those lines. Teaching the conventional way. Breathing out, You hear me? Opening the heart a little bit towards the sky. You are in hell. Excellent. The left leg, Reach the left hand back and grab hold of the ankle if it feels okay. Beautiful, Think about the left. Chest opening. One more inhale. Exhale, Release the leg. Part with the left hand to the mat. Extend the right shin back and step the left hip forward. For a low line. Stay with the hands on the blocks or the mat. Breathing in, Opening the heart. Breathing out, Straighten both legs. That I like. You're not angry. When you're ready, Right knee comes down, Opening the heart. That's so boring. Straightening both legs. Inhale, Straighten, Comes down, Left knee bends. Excellent. Year of Trump. Both hands come onto the mat, Turn to the long edge of the mat, All 10 toes straight. Facing the long edge of the mat and fold. Beautiful. You can stay here, Get upside down, Or bend the right knee. And bend the left knee. Or any other variation that feels good to you today. Getting upside down, Just hanging heavy while I get forward. It's beautiful. When you feel balanced, Pause at center in that forward fold. Walk the hands to the top of the mat. Turn all 10 toes facing the top of the mat. So I'm just kind of in this pyramid. Step the left foot back. With that homework-facing dog. Shoulders away from the ears. Sit bones lifting towards the sky. As the tailbone reaches down towards the heels. Stay still or walk your dog, Bending the left knee, Straightening the right heel. Extending the left, The right knee straightening the left heel, Moving back and forth. Or any other variation that feels good. Beautiful. Cognitive tensor, Moving in. Breathing out, Melting the heels down. On your next inhale, Knees come down, You're in tabletop, Drop the belly, Lift the ground, Breathe in. Exhale, Round. Making this your own. Millions. Beautiful. Closing it center. Bend the left shin to the side. Root down to the left hand, Right foot steps to the back of the mat. The right fingers lift towards the sky, So you're in your side plank. Variation. I have my left knee back. Breathing in. And breathing out. The fingers can reach towards the sky, Or maybe the arm comes past the ear. That's my little thingy. Beautiful. Getting long on the right side of the body. Or your in-house. Exhale, Slowly bring the right fingers back, Bend the right knee, And maybe grab hold of the right ankle. Beautiful. Think about that. To the right shoulder. Opening, The right side of the chest opening. You're welcome. Bye. I'm working on it. Exhale with care, Release the ankles. Slowly bring the right hand onto the mat. It's been a lesson. Back so the toes are lined up with the right toes and then step the right foot forward for your low lunge. Beautiful. Adjust your legs. You can have your hand on the blocks. Inhale, Opening the heart. That's how you say it. Just feeling that nice tug on the left hip flexor. Shoulders away from the ear. Opening the heart as you breathe in. Exhale, Straightening both legs and bow. Inhale, Right knee bends, Left knee comes down, Opening the heart. Exhale, Straighten both legs, Opening the back of the heart. Beautiful. The next time your legs straighten, Pause here. Bowing down. If your hands are on the block, Just bring them onto the mat. Walk all 10 fingers through the long edge of the mat and all 10 toes, So you're just turning your toes to the long edge of the mat. Beautiful. You can trade with the wide-legged fold. Knees side to side. Or maybe you get upside down. And I've got my little beam here that I like to use to get upside down. And these fingers come upside down. Or stay folded. Or skandhasana, Or anything else that feels good. Just have it twice. Adding a little spark. To your morning or evening or whatever you're doing at night. Beautiful. When you feel balanced. Pausing at center, And there's no rush to get there. Neighborhood. Slowly walk the hands forward. The top of the mat, Turning all 10 toes to the top, Doing that long pyramid. Set the right foot back. Downward facing dog. And walk your dog. Any variation is good for you. To do that. Pausing at center. Bending the knees like you're a leapfrog, And we're preparing to jump into the pond. Really nice. And your exhale, Step or hop to the top of the mat. And now halfway left, Flat back. Exhale forward, Letting go. Helping your cat out. Inhale, Rise up, Take up space. Trouble reaching down. Exhale, Hands to the heart. Andre, Move your head. I'm just noticing the right side. On your left side. Release the hands. Circle the shoulders one way. And circle the shoulders the other way. Just noticing how your shoulders feel. How that front of the chest feels. Do you feel like your heart is opening just a little bit more? Pausing at center. The left foot is going to stay at the front of the mat, Pointing forward. You're going to step your right foot back and spin the right foot to the side so the blade side of the foot is lined up to the back of the mat. Warrior 2 Feet. So rooting down into your feet. Think about. . . The left hip, The left side. Arch lifting towards the left knee and the left knee opening to the left pinky toe. You're getting into that inner side of the leg. Reach the arms up when you're ready. So you're rooted down into your legs, Your upper body is buoyant. Maybe you move your arms. Back and forth. It's almost like you're moving into a first warrior. And moving them to extended side angle. The lower body is not moving at all, Just the upper body. Here it comes. Taking the breast work for you, Breathing in. And breathing out. In the long haul. The next time the right hand comes down, Left arm lifts. Pause in your reverse gluteus. The tailbone is reaching down towards the right heel. And the left knee is reaching away. Beautiful. One more inhale. Exhale, Straightening the front leg. Keeping the lifting, Just lifting away. Thank you, Everybody. You can take your right fingers and just think about the left ribs lined up with the right ribs. So I'm just using my fingers to help line up my ribs. You can keep your hands there as you. . . Hand there as you reach your left fingers forward like you have this offering. Left hand down. Right arm reaches up. Triangle pose. So I'm just thinking about my left wrist. Underneath my right. Beautiful. I like to keep my triangle up higher, But you could always bring it down, Especially when the block is handy. Where it keeps softening. Beautiful. One more inhale. Exhale, Slowly bend the front knee, Extend the side ankle. Reach the right fingers up. Think about the left ribs underneath the right ribs. Beautiful. You could stay here in your extended side angle or bring your left hand onto the mat or onto a block. I have it on the highest setting. Heel toe your right foot in. We're setting up for Half Moon. So I'm rooted down into the left foot. My right leg lifts. My left hand's on a block, But you could also use a chair. I happen to have a chair, Or your wall, Or the mat. Think about the right ribs. Over the left. Beautiful. Amazing. In just a moment. Two more rounds of breath. Slight bend in the front knee. Slowly bring the right leg back. Grab hold of your block. Turn all 10 toes to the long edge of the mat, And you can lift your block and your hands up if that feels good. Beautiful. Maybe lean a little side. The side. Years old. Take the block behind you and you're just going to press your hands into the block. I'm in my Y-legged fold. My shoulders are melting away. I'm opening up my heart. You can always interlace your fingers here instead or just imagine there's a block. Tailbone is reaching down, Pubis bone is reaching up, Pausing. With a slight bend in the knees. Stay upright or slowly fold forward. There can be a slight bend to the knees, Like I said, You don't want to lock them out. And just using gravity to kind of open up a little bit more. Beautiful. One more inhale. Exhale, Slowly come up. You can just keep the block where it is, Lift up. Beautiful. And then release the block so it's going to be in the back of the mat. You're going to spend your right toes to the back of the mat, Bend your right knee. My neighbor's dog loves to come visit our dogs. So you're going to bend your right knee. You're coming into warrior two. The right knee is opening to the right pinky toe. Root it down into your base. But your upper body is buoyant, It's moving side to side. Yeah, So even though some ripples come along. Like your neighbor's dog pops over when you're doing a live class. And wake up your puppies who have been so quiet and good. It's exciting for them. We still keep going. We still have that strong foundation. Just don't know when light is going to add a little ripple to your quiet. Pond or body of water that you might be floating on at that moment. The next time your left fingers come down and the right fingers come up, Pause in your reverse order. Think about the right knee bending. Opening the right knee to the right pinky toe. Dog barking that strong foundation. Slowing down the breath. Letting the inhale. Match the exhale. Beautiful. One more inhale. Exhale, Straightening the right leg. Beautiful. Keeping that length. I like to use my left fingers. And move the right ribs over the left. And I love feeling my ribs. Just that beautiful architecture. And then we're going to slowly reach the right fingers forward. I'm still holding my right rib. And the right ribs are going to be underneath the left ribs. As you bring the right hand down. And reach the left arm up. And I just use my fingers as a guide. You don't have to do that. I just love the way that feels. You can keep the fingers up like I am. I'm using my right fingers to kind of help. Push my right hand into my right leg and open up a little bit more. Or you could use a block. Or a chair or your wall. For support. Beautiful. Breathe in. And breathing out. By Moore and Howe. Exhale, Slowly bend the front, That right knee coming into extended side angle and lift the left fingers up towards the sky if that feels okay. You can always bring the left fingers down behind you or to your side if it doesn't feel good to lift them. So you can stay in the six-centered side angle. Or slowly heel toe your left foot in, Bring your right hand onto the block. And rise up for your happiness. So the right foot's rooted down. The left leg is lifting, The left arm is lifting, Or it can be by your side. Beautiful. I have my right hand on the block. You could have it on a chair or the floor, Or maybe it's hovering. Whatever feels good to you today. Thank you. Softening where you can soften. Letting the mind rest. Pouring your awareness into the body. One more inhale. Exhale, Big bend to the front knee, To that right knee, Step the left foot back, Reach the arms up, Turn all 10 toes to the long edge of the mat. Yes to life. Yes to all the beautiful possibilities this day or evening has to offer. And then fold, Letting go. Now there's the open mouth exhale. Stay still, Get upside down, Or bend the knees and move a little side to side. Yogi's choice. Maybe there's a little stagnation or something. Tension that bubbled up, Just letting it go. Maybe it's in the mind. And you can think about this trap door on your head, And you're just letting it go. Anything that's wandering around there right now. Beautiful. Wherever you are, Slowly bring your hands to the mat and fold. Walk the hands to the top of the mat to where it was your front of the mat and just bring your right foot to meet your left. And I'll happily let you know. Exhale, Fold, Hugging your calves. Inhale, Rise, Take up space, Tailbone reaches down. And then hands to the heart, Anjali Mudra. You're amazing. Maybe you can feel your heart beating with your stomach. Beautiful. Bend the knees. Lift the arms and chair. We're using this as a transition to get to the map. Exhale, Drop the hips down a little bit. Inhale, The arms reach. Exhale, Dropping the hips down. And how rich the things yourself. Exhale getting smaller. And how the creators reach. Until you slowly get to the mat and when you're ready Wait, What? Hips down. Lift the legs up if that feels good for both. You can bring the hands behind you, Bring the feet down. Your variation of both. Again, We're on our cosmic sea. There's slight ripples and maybe you're moving a little side to side. I'm moving my arms. The opposite of my knees. So my knees are going to the left, My fingers are going to the right. But any variation that you want to do in your boat. And of course, You're in charge. You don't have to do that. All right. Order. Release. Here. One. Beautiful. Feet together, Knees out wide, Baddha Konasana. This is kind of like just a dog party day. I don't usually let this puppy out. But today, I think now he's ready to kind of be out during class. So my knees are out wide, Feet are together. You can stay upright or bow. And if you have a dog, You can give it a hug, Or your cat, Or your child. If they're roaming around your mat. Exhale as a release valve, Letting go. Beautiful. We'll be here for five more rounds of breath. Beautiful. Next, Inhale. Maybe bow down a little bit more. Exhale, Slowly walk your hands up. Circle the shoulders one way. And circle the shoulders the other way. Walk the hands behind you. Opening your heart. So just let the shoulders drop back like there's a string in your heart and you're just lifting it forward. Is shining so bright. Beautiful. Feet onto the mat about hip width apart and then just windshield wiper the knees to the right. When she'll wipe her knees for the last time. So just go back and forth. I think the yoga mat helps us remember not to take ourselves so seriously. But especially our animals help us remember, Don't take ourselves so seriously. And that's a great lesson. On your knees. Go to the right, Pause here. So I'm in this windshield wiper, My knees are to the right. You could stay here or take your right foot on top of your left. Stay lean, You guys. Or walk yourself up and bow over your right leg. Each axle letting go of tension. Letting go of your to-do list. Expectations. For more in-house. Exhale, Slowly rock yourself up. Hands behind you. Slowly undrape the right leg that was on top. And you're going to linch your leg from each side. That's fine. The side. And the knees come to the left, Pause. Stay here or bring the left foot on top of the right. My hands are on the back behind me and my heart is opening. So you can stay here and if you have a wall, You can lean against the wall. Or if you would like, You can walk your hands up. And you would bow over the left leg. You can bring your forearms up for that. Letting go. Stagnation. Expectations. For more info. Exhale, Slowly come up. Hands behind you, Slowly unbreak the left leg. Off to the right and then winch the wiper side to side. I'm going to offer for clothes, Legs up the wall. Or if you have a chair, You can drape your legs over the chair. Or you can lie down on your back in Shavasana with maybe a blanket fold underneath your knees. So whatever you choose, I'm gonna. . . So what I like to do is come against the wall so I'm bringing my hips against the wall and that are beside the wall. And then I slowly. . . Bring my back down and lift my legs up so it helps get my hips closer to the wall. I've got my blanket fold, But you could also use a block. And just slowly lift your body up and bring. The blanket or your block underneath the sacrum. And it acts as just a small. Drape for your back so your sacrum is on the back. The mat or the block and your low back is draping off. I like to have my arms. And a cactus, So I'm opening up my heart. This is great if you've been working at the computer. Driving a lot, You're just opening up your heart. As your legs are moving towards the sky. Whatever position that you feel comfortable in. Sound. This invitation to drop in. Breathing in. Filling up. Take another sip of breath. Long, Slow exhale. As you drop into your Shavasana. And I will see you next time. We will see you next Excel. Bringing movement back to your fingers. Back to your toes. Reach your arms past your ears. Put your toes towards the sky or towards the sun. Back to normal. Then hug your knees into your chest. Give yourself a hug. You are precious. Wherever you're at, Slowly roll to your favorite side, Watching out for problems. Thank you. Knowing this practice helps rejuvenate. Nourish. Clears the slate. Ears, The heart, So you can remember what's important. Slowly make your way to seated. Rubbing your hands together. Placing your hands at your heart center. Bowing to the inner teacher within each of us. Light of awareness. Next to each one of us. And make sense of it. Om Shanti Shanti Shanti. Peace, Peace, Peace. Thank you so much for practicing with me today.