Do you experience any kind of pain or tension in your neck, shoulders, upper or lower back?
Then you’ve come to the right place! Nowadays we all spend long hours sitting at a desk at work or hunching over the phone. Taking just 30 minutes to release and stretch out the upper body area will help you to ease any stress away, leaving you with a feeling of increased range of motion and maybe even a happier mood!
We begin in a seated position with some simple neck stretches. Next we work on opening the shoulders with melting heart / puppy pose, followed by eagle arms. Then we do caterpillar pose to stretch along the posterior chain (you spine). We end in savasana.
You may need a block and a blanket for this class.
These poses are a collection from my most recent video on YouTube. CLICK on the video above if you would like to take the full 30 minute practice alongside with me.
1. Neck Stretch
Start in your table top positon on hands and knees. You might want your blocks close by here and a folded blanket as extra padding for your knees.
Your right foot steps forwards to the top of the mat, aligning the right knee directly over the right ankle. You can let your hands come to the floor, but I personally find this pose easier to hold by bringing my hands on some blocks. Let your hips press forwards & down.
Hold for 3 minutes and then switch sides.
2. Melting Heart
Start in table top pose, so remove any props you may have been sitting on before. Keep your hips directly over the knees, walk the hands to the top of the mat as you melt the heart and your head down towards the ground.
If this feels like it’s too intense, use a block under the forehead. Remember to find your edge, we’re not seeking the deepest stretch in Yin Yoga. On a scale of 1 to 10 we want to stay at about a 5. Hold for 3 minutes.
3. Eagle Arms
Come to a seated position with either one knee stacked over the other (shoelace legs) or simply crossed legged. Arms bend at 90° out in front of you, then cross the right arm underneath the left, binding once or twice at the forearms & then at the wrists.
Find a place where you can comfortably hold this position for about 3 minutes. Don’t forget to do the second side!
Start by extending both legs out in front of you and let them be limb, so not active or engaged. If you’re not comfortable sitting on the ground, sit up on a block or pillow.
From here, let your upper body drape & round forward, chin into the chest. Your palms are about the level of your knees, where not trying to reach for the feet. You should immediately begin to feel a stretch somewhere along your spine. Wherever your body holds the most tension in the moment is where the stretch is going to be most intense.
Hold for 3 minutes or longer if you have time.
Don’t forget to end this practice in savasana for as long as time allows!
Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.
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