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hey everyone and welcome to yoga with

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Adriene I am Adriene and today we have

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an awesome sequence for the upper back I

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rarely meet anyone that doesn't complain

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about upper back achiness or stiffness

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shoulder pain craving neck relief so

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this is a sequence that you can

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incorporate to your daily routine your

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your daily practice you can return to it

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five days a week seven days a week so be

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sure to favorite the video so you can

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return to it easily because I think this

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is something that everyone can benefit

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from so let's get to it hop on the mat

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and let's learn this upper back sequence

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okay so to begin we're going to start at

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a nice cross-legged position sukhasana

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or the pose of ease here just pressing

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into the sit bones and slowly

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lengthening up through the spine

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I'll bring the palms to the knees here

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and jumping right and I'm gonna inhale

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loop my shoulders draw my shoulder

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blades in together and back as I lift my

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heart now I don't have to crunch the

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neck here youch I'm just gonna keep it

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nice and open but I am actively drawing

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my shoulder blades in and together and

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down shoulders away from the ears take a

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deep breath in here long belly tops of

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the thighs draw down and then on an

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exhale I'm gonna slowly draw my chin to

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my chest draw my navel back allow my

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shoulders to round forward kind of get a

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little booty massage here as I roll

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through the buttock and allow the way to

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my head to drop over now I'm gonna hang

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here for a couple breaths catching the

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weight of my palms to the knees here and

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really just breathing feeling that upper

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bar poor body upper back stretch

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creating a little bit of space here with

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each inhale and each exhale

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and then rolling back up I'll loop the

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shoulders rolling through pressing into

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the sit bones again lifting the heart

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drawing the shoulder blades in together

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and down and really creating space

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between the ears and the tops of the

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shoulders take a deep breath in smile

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relax your jaw and then send it back

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down I like to call this mr. Burnes

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posture here but we'll put a positive

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spin on it here and breathe some space

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into that upper back I'm in inhaling

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back up to Center head over heart heart

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over pelvis

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okay sitting up nice and tall I'm gonna

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send my fingertips forward like I'm

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swimming crossing them over swim around

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and then I'm gonna interlace my

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fingertips behind the back again good

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marker is to keep the head over the

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heart center of the sternum the sternum

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over the pelvis just to notice whether

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maybe you tend to sit back like this

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which is normal or maybe you're

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overcompensating and shifting the heart

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forward let's try to stack it nice and

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tall I'm gonna interlace the fingertips

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and then I have a couple options here if

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I can let's run to the side here so you

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can see I can bring the palms together

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check that out if that's a little too

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intense at the moment I might keep the

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wrists nice and square but I'm actively

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drawing the shoulders down away from the

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ears shoulder blades together kind of

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wringing it out in the upper back here

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getting rid of that achiness kind of

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massaging that area of the body and what

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will help with that is of course taking

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a nice juicy deep breath in and a nice

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soft sigh out

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let's do one more deep breath in

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notice my neck is getting a little

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involved here it feels good and slowly

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release and palms come back to the

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thighs

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okay so now I'm gonna come to a extended

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Child's Pose for a couple breaths so I'm

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gonna open the knees nice and wide big

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toes are gonna kiss together here we can

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pad the knees if you need to here if

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this is too much extension

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hyperextension in the knees you can put

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a little blanket here between the knees

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little cushion and then I'm gonna sit up

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nice and tall inhale reach the arms up

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towards the sky and then exhale keep the

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spaciousness in the side body as I dive

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forward into this extended Child's Pose

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fingertips are gonna reach towards the

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front edge of the mat palms are gonna

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spread wide notice I'm still looking

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forward here drawing my shoulder blades

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in together and back shoulders rotating

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externally away from the ears breathing

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here and then slowly bowing forward

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opening up the shoulders melting the

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heart to the earth forehead kisses the

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mat and the arms don't go limp here or

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lazy I kind of stay active here reaching

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fingertips towards the front edge

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connecting hasta bandha that hand earth

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connection shoulders are alive as I

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breathe into the upper back and then

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breathe into the mid-back then send a

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nice deep breath to the lower back

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and then slowly when you feel satisfied

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drawing a line with the nose looking

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forward and then using the palms to walk

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it back up okay so now we're gonna come

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to all fours here tabletop position and

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I'm going to walk my right palm in

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towards the center line here and on an

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inhale send my left fingertips all the

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way up towards the sky now I'm not going

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to collapse into this right shoulder

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here no way I'm gonna press up and out

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of the right palm keeping the

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spaciousness that I've built in this

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little practice all along breathing into

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the upper back here maybe the arm goes

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all the way up maybe it only goes to

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here just seeing where that space is

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today taking a nice deep breath in and

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then exhale coming back to Center left

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palm replaces the right right fingertips

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reach up let's do the side really fast

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inhaling you can move at your own pace

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drawing that shoulder away from the ear

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breathing nice long deep breaths and

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then exhale back to Center we're gonna

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do it one more time this time keep the

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palms a little bit wide and instead of

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drawing the right palm into the center

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I'm going to keep it right where it is

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as I inhale open the left palm up take a

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deep breath in and this time I have the

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needle I'm gonna take my left fingertips

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under the bridge of the right arm and

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come to rest on the outer edge of my

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left shoulder left ear it comes to the

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earth and I begin to breathe into the

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upper back here particularly the left

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side for more leverage I can tent the

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right fingertips here maybe bend that

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right elbow up to find a little bit more

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in that upper back the toes are going to

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want to come together I really don't

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mind that but if you like you can just

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keep a little integrity here by keeping

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the tops of the feet pressing into the

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earth and for more leverage or for a

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little bit of a deeper stretch you can

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also add extending the right leg just

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kind of using the right toes here again

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to press a little bit deeper into the

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posture but I say start here and then

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work your way up to here so be

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really mindful in the shoulders here to

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come out of the posture I take a deep

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breath in then exhale out following your

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breath back to Center and planting the

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left palm again this time we're not

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walking into the center but keeping it

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nice and open as I inhale right

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fingertips reach up towards the sky and

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then exhale diving through right

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fingertips under the bridge of the left

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arm as I come to the outer edge of my

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shoulder here hello and breathing here

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each side will be a little bit different

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I can use my right excuse me left

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fingertips here to tense the palms bring

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that left elbow up another option though

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sometimes offer students is to come

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palms together here and just kind of

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gently extending those right fingertips

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how that feels nice another option to go

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a little deeper again is to extend the

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left leg curl those toes under breathing

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into that upper body that upper back and

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then following your breath to come out

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of the posture moving nice and slow

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and mindfully here and back to all fours

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okay so now we're gonna come on to the

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belly for a little cobra sequence gently

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coming on to the belly drawing the palms

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underneath the shoulders here I'm gonna

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keeping the feet just nice and hip width

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apart here pressing into the pelvic bone

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looping the shoulders the elbows are

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coming in nice and close to the side

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body go ahead and rest your forehead on

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the mat and then we're gonna move nice

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and slow here inhaling and exhaling

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pressing into the pelvic bone pressing

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in your foundation drawing the shoulder

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blades in together and down as we slowly

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look up not a big move here at first

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just a nice gentle thing and then exhale

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back down forehead kisses the mat moving

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with the breath now whether you rise up

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on the exhale or the inhale is totally

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your choice

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I say for a sequence like this that's

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therapeutic and about getting into those

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dark nooks and crannies it's just about

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following your breath you might start to

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find a little more space but we're

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moving at a nice be nice and mindful

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notice lots of space between the ears

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and shoulders and then if you want from

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here you can build this into upward

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facing dog we're not gonna do that today

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but if you're already have a practice

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and you're ready you can begin to take

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this into a nice upward facing dog when

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you feel satisfied you can send it to a

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downward facing dog or just a nice

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little counter pose here as we come into

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extended Child's Pose swimming the

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fingertips forward up and back and then

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resting the forehead shoulders melting

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forward as we breathe into the back and

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rest okey doke so that was yummy

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sequence for the upper back this

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actually was a request from a viewer so

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if you have other things that you're

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craving some relief or you want some

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yoga knowledge or advice on leave me a

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comment below leave your requests

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questions always welcome subscribe to

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the channel if you haven't already and I

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will see you next time namaste