Somatic Spirals For The Upper Body

Restore fluid movement through your ribs, shoulders, elbows, and arms with this gentle standing somatic practice. Using slow spiral movements and diaphragmatic breathing, you'll release upper body tension, improve mobility in the ribs, shoulders, and arms, and encourage your nervous system to settle into a relaxed state. Finish feeling lighter, more open through the chest, and deeply grounded. If you liked this practice, please see the extended version: 'Full Body Somatic Spirals'.

Transcript

Standing up straight. Feet hip width apart. Feel the floor underneath the feet. Distribute your weight evenly between the right and left. Drop the feet down. Ground them into the floor. And start to breathe into your diaphragm. Feeling the belly expand to the front and sides with every inhale. We're going to keep the pelvis to the feet. And we're going to move just the ribs. So see if you can move them in a circle. Moving the ribcage back. To the side, To the front. Allowing the spine. To curve and arch with it. And once again, We almost never. Move in this circular way through the ribcage. So explore this movement. Feel the motion in the ribs. Opening of the chest. And notice how the shoulders move along as well as you do these circles. And draw the circle the other way. This movement really feels like you're lubricating the spine. And breathe here. Enjoy the feeling. Beautiful and come back to center. Feel how the energy is circulating. Through the body. Rising up from the lower body. Up into the chest and the head. And we're going to continue to bring that energy up. By moving the shoulders in circles. Bring one shoulder back in a circle. And when it reaches the starting point. They bring the other shoulder back in a second. And start to alternate this movement. Letting the ribcage rotate. Swimming the shoulders back. Keeping the head still towards the front. Isolating the shoulders and the ribcage. And feel the muscles in the back activate. As you pull the shoulders back. And breathe. It really feels like you're swimming through the air. And we can start to add in some arms. Like you're doing a backstroke. Keeping the elbows bent. Or you can straighten them. Whatever feels good for you. Let your body guide the movement. And now come back to center. Move that through the elbows now. Making outward circles. With the hands. Rotating through the elbow joint. And make the hands beautiful. See if you can evoke. That grace. Through the movement. And open the chest, Bring the shoulders back. And breathe here. And we're going to extend this circular movement. Through the whole. So bending the knees. Cross the arms. And as he strengthens. . . Bring the arms out in a circle. Open the chest. And let them drift down. When you get to the bottom, Bend the knees, Cross the arms. Inhale. And exhale as the arms drop. Inhale as you come up. Exhale as you come down. And continue here. Closing down the eyes if you want a little more challenge. Becoming completely comfortable in your space. And feeling safe enough. To take up space. Being able to slow and control. And last one. And come back to your center. Place the hands. In the space below your belly button. Right over the lower energy centers. Keep the eyes closed. Feel the warmth of the hands on the skin. Feel the safety and stability of the body through the feet. Completely grounded to the earth. Feel how the shoulders have relaxed down away from the ears. How the face and jaw is completely relaxed. How the mind is clear. Using movement. You've melted the thoughts and worries away. And notice how easy it was to shift into this state. Breathing deeply. Feeling the energy grounded through the feet. Feeling good. Stay here for as long as you need. And carry this feeling of peace with you. Throughout the rest of your day. Thank you so much for practicing with me.

Reviews

Very nice 🙏

🙏