1 00:00:00,801 --> 00:00:02,387 - Hey everyone. Welcome to Yoga with Adriene. 2 00:00:02,387 --> 00:00:04,538 I'm Adriene and this is Benji. 3 00:00:04,538 --> 00:00:07,007 And today we have an awesome yoga 4 00:00:07,007 --> 00:00:08,909 for neck and shoulder release. 5 00:00:08,909 --> 00:00:11,645 So this is a beautiful time for you to just take a break 6 00:00:11,645 --> 00:00:15,148 from all your tasks and tend to your body, 7 00:00:15,148 --> 00:00:16,617 particularly the neck and the shoulders 8 00:00:16,617 --> 00:00:18,986 where we hold a lot of tension, a lot of stress 9 00:00:18,986 --> 00:00:21,488 from either emotional things, mental things, 10 00:00:21,488 --> 00:00:24,291 or from our other fitness activities. 11 00:00:24,291 --> 00:00:25,459 So as we're gearing up for summer 12 00:00:25,459 --> 00:00:28,662 and we're wanting to amp up our activity, 13 00:00:28,662 --> 00:00:30,597 a lot of that can sometimes manifest 14 00:00:30,597 --> 00:00:31,798 in the neck and shoulders. 15 00:00:31,798 --> 00:00:33,941 So it's all connected, right, the mind and the body. 16 00:00:33,941 --> 00:00:36,703 Here's an opportunity to tend to it. 17 00:00:36,703 --> 00:00:39,439 So hop into something comfy and let's get started. 18 00:00:39,439 --> 00:00:42,609 (gentle upbeat music) 19 00:00:52,552 --> 00:00:55,035 Alright, my friends, let's begin in a comfortable seat. 20 00:00:55,035 --> 00:00:56,924 You can do this sequence in a chair 21 00:00:56,924 --> 00:00:59,192 or on the edge of your couch. 22 00:00:59,192 --> 00:01:03,697 Or get down nice and low into Sukhasana, easy pose. 23 00:01:03,697 --> 00:01:05,933 And I'm sitting on a little blanket today. 24 00:01:05,933 --> 00:01:06,934 You can sit on a little cushion 25 00:01:06,934 --> 00:01:09,369 or a little towel if you like as well. 26 00:01:09,369 --> 00:01:12,506 But the main thing is you want to come into a position 27 00:01:12,506 --> 00:01:15,626 where you can find length though the spine, 28 00:01:15,626 --> 00:01:16,714 up and down the spine, right? 29 00:01:16,714 --> 00:01:19,947 So if you feel that your spinal cord has collapsed, 30 00:01:19,947 --> 00:01:22,649 let's see if we can pause the video and make adjustments 31 00:01:22,649 --> 00:01:24,685 so we can at least sit up nice and tall. 32 00:01:24,685 --> 00:01:27,254 And it will be an active lift, so 33 00:01:27,254 --> 00:01:29,122 I just say that because a lot of people 34 00:01:29,122 --> 00:01:29,957 are new to the practice. 35 00:01:29,957 --> 00:01:32,192 It's really hard to sit up nice and tall. 36 00:01:32,192 --> 00:01:33,827 So I just want to acknowledge that, 37 00:01:33,827 --> 00:01:34,761 and that's why we're going to work 38 00:01:34,761 --> 00:01:37,898 on the body today with the breath. 39 00:01:37,898 --> 00:01:40,867 When you're ready, take a moment to close your eyes 40 00:01:40,867 --> 00:01:43,704 and just tune into how you're feeling. 41 00:01:43,704 --> 00:01:46,940 And we'll do so by noticing the breath. 42 00:01:48,976 --> 00:01:51,078 And as you're ready, just taking a couple 43 00:01:51,078 --> 00:01:55,248 of nice refreshing inhales and exhales, just on your own. 44 00:01:56,183 --> 00:01:57,184 Feel it out. 45 00:02:06,326 --> 00:02:07,735 Great. 46 00:02:07,735 --> 00:02:12,239 Just take a moment to kind of clear the slate. 47 00:02:12,239 --> 00:02:15,275 Maybe this image of kind of clearing your desk. 48 00:02:15,275 --> 00:02:17,311 So that you can really just tend to yourself in this moment. 49 00:02:17,311 --> 00:02:18,912 We're going to get a great stretch, 50 00:02:18,912 --> 00:02:20,714 a great release in the neck and the shoulders. 51 00:02:20,714 --> 00:02:22,983 But you can also take this time 52 00:02:22,983 --> 00:02:25,119 to just do a little energetic hygiene, right, 53 00:02:25,119 --> 00:02:27,387 because it's all connected. 54 00:02:32,963 --> 00:02:34,665 Great, then open your eyes. 55 00:02:34,665 --> 00:02:37,134 And after you've taken a couple amazing, 56 00:02:37,134 --> 00:02:40,904 beautiful refreshing deep breaths in and out. 57 00:02:40,904 --> 00:02:42,773 So don't skimp on that. 58 00:02:42,773 --> 00:02:46,210 We'll bring the hands to the heart. 59 00:02:46,210 --> 00:02:47,334 I feel like I need to acknowledge 60 00:02:47,334 --> 00:02:50,704 that my voice is super low today. (laughs) 61 00:02:50,704 --> 00:02:51,972 Allergies. 62 00:02:51,972 --> 00:02:53,173 Press the palms together. 63 00:02:53,173 --> 00:02:54,541 Active arms here. 64 00:02:54,541 --> 00:02:57,577 When you're ready, elbows go out left to right. 65 00:02:57,577 --> 00:02:59,947 Now imagine a string pulling you up 66 00:02:59,947 --> 00:03:01,315 from the crown of the head. 67 00:03:01,315 --> 00:03:03,216 So literally use your creative mind, 68 00:03:03,216 --> 00:03:06,582 your imagination to see the spine, 69 00:03:06,582 --> 00:03:10,152 the vertebra lifting and lengthening. 70 00:03:10,152 --> 00:03:11,086 Keep breathing. 71 00:03:11,086 --> 00:03:13,188 Pressing the palms together, elbows left to right. 72 00:03:13,188 --> 00:03:16,086 You're wanting to create a little heat, 73 00:03:16,086 --> 00:03:19,866 a little prana here. 74 00:03:19,866 --> 00:03:21,495 Sit up nice and tall, lift the chest. 75 00:03:21,495 --> 00:03:24,137 Again, imagine that string pulling you up 76 00:03:24,137 --> 00:03:26,957 from the crown of the head even more. 77 00:03:26,957 --> 00:03:28,058 And then release everything. 78 00:03:28,058 --> 00:03:28,892 Awesome. 79 00:03:28,892 --> 00:03:30,127 Hands come to the knees here. 80 00:03:30,127 --> 00:03:33,197 So if you're on a chair you'll go arms out long. 81 00:03:33,197 --> 00:03:36,233 If you're on the floor, see if you can wrap the arms around. 82 00:03:36,233 --> 00:03:37,434 So this will be different for everyone 83 00:03:37,434 --> 00:03:38,302 so that you can create a little bit 84 00:03:38,302 --> 00:03:39,369 of leverage here as well. 85 00:03:39,369 --> 00:03:41,538 So arms nice and straight. 86 00:03:42,746 --> 00:03:45,148 And then when you feel like you've found that, 87 00:03:45,148 --> 00:03:49,086 inhale, wrap the shoulder blades around your heart space, 88 00:03:49,086 --> 00:03:51,288 and lift your chest up. 89 00:03:51,288 --> 00:03:53,657 See if you can keep the image of that string 90 00:03:53,657 --> 00:03:55,125 just lifting and lengthening 91 00:03:55,125 --> 00:03:57,895 up through the crown of the head. 92 00:03:57,895 --> 00:03:59,730 And then from here, inhale in. 93 00:03:59,730 --> 00:04:01,031 Keep the heart lifted. 94 00:04:01,031 --> 00:04:04,434 Just exhale chin to chest, nice and slow. 95 00:04:06,220 --> 00:04:11,158 And then inhale, carve a line with the nose, look up. 96 00:04:11,158 --> 00:04:11,992 Then exhale. 97 00:04:11,992 --> 00:04:16,163 Keep the heart lifted, chest lifted, chin to chest. 98 00:04:17,988 --> 00:04:21,198 So there's a little bit of connection with the hands 99 00:04:21,198 --> 00:04:22,963 and the legs here, so you have 100 00:04:22,963 --> 00:04:26,343 that leverage as you inhale, look up. 101 00:04:26,343 --> 00:04:29,369 And as you exhale, chin to chest. 102 00:04:30,884 --> 00:04:32,219 Inhale, look up. 103 00:04:34,518 --> 00:04:36,553 And exhale, bow the head. 104 00:04:36,553 --> 00:04:38,722 Keep it going, a couple more times. 105 00:04:38,722 --> 00:04:40,958 See if you can keep the shoulder blades really firm 106 00:04:40,958 --> 00:04:44,328 on the back and the heart lifted. 107 00:04:44,328 --> 00:04:46,263 Then if you're experiencing any fussiness at all 108 00:04:46,263 --> 00:04:48,805 in the lower back, draw the navel in, 109 00:04:48,805 --> 00:04:52,626 hug the lower ribs in a little bit to support. 110 00:04:52,626 --> 00:04:53,727 Cool, one more time. 111 00:04:53,727 --> 00:04:55,229 Inhale to look up. 112 00:04:56,286 --> 00:04:58,989 And this exhale chin to chest. 113 00:04:58,989 --> 00:05:00,123 And then continue the journey. 114 00:05:00,123 --> 00:05:03,226 Let the shoulder blades release. 115 00:05:03,226 --> 00:05:05,595 And we're going to bring the navel towards the back 116 00:05:05,595 --> 00:05:09,433 of the spine and round through the spine here. 117 00:05:10,861 --> 00:05:12,196 Now a lot of us in the community, 118 00:05:12,196 --> 00:05:13,964 we've done this shape before, right? 119 00:05:13,964 --> 00:05:15,232 Think Cat Pose. 120 00:05:16,219 --> 00:05:19,690 But see if you can really kind of sink in, 121 00:05:19,690 --> 00:05:22,793 find more depth here today by wrapping, excuse me, 122 00:05:22,793 --> 00:05:26,797 releasing the shoulder blades to wrap forward. 123 00:05:26,797 --> 00:05:29,666 And then hug the lower ribs in, create more stretch 124 00:05:29,666 --> 00:05:33,003 by hugging the front body to the back body. 125 00:05:33,003 --> 00:05:34,805 Then notice if you're clenching in the jaw 126 00:05:34,805 --> 00:05:38,308 or in your forehead or anything like that. 127 00:05:39,343 --> 00:05:40,277 And soften. 128 00:05:41,295 --> 00:05:42,496 Breathe deep. 129 00:05:42,496 --> 00:05:44,364 Close your eyes and feel it out. 130 00:05:44,364 --> 00:05:46,533 See if you can imagine the muscles of the back 131 00:05:46,533 --> 00:05:50,003 and the shoulders stretching, lengthening. 132 00:05:50,003 --> 00:05:51,704 Neck 133 00:05:53,026 --> 00:05:57,965 gaining more length, more space with every inhale. 134 00:05:57,965 --> 00:06:01,935 And use your exhale to soften, release any tension, 135 00:06:01,935 --> 00:06:06,507 any congestion, any stress that's been building up. 136 00:06:06,507 --> 00:06:09,443 This manifests in the body. 137 00:06:09,443 --> 00:06:12,446 This manifests through 138 00:06:13,861 --> 00:06:17,010 tight muscles which cause us discomfort. 139 00:06:18,508 --> 00:06:20,377 So you've got to bring the breath. 140 00:06:20,377 --> 00:06:22,646 Bring nice poignant breath. 141 00:06:33,430 --> 00:06:36,867 Great, then ground your tail down to the earth 142 00:06:36,867 --> 00:06:38,534 and start nice and slow 143 00:06:38,534 --> 00:06:41,257 articulating up through the spine. 144 00:06:41,257 --> 00:06:45,519 So we start to tilt the pelvis back 145 00:06:45,519 --> 00:06:47,706 and we roll up through the spine nice and slow, 146 00:06:47,706 --> 00:06:52,112 and the crown of the head is the last thing to lift up. 147 00:06:55,085 --> 00:06:57,387 And then just see if you can imagine the natural curve 148 00:06:57,387 --> 00:07:01,558 of your spine, which is different for everyone, right? 149 00:07:03,206 --> 00:07:04,975 And then when you're ready, open the palms, 150 00:07:04,975 --> 00:07:08,655 elbow creases up towards the sky. 151 00:07:08,655 --> 00:07:09,967 Squeeze the shoulders up to the ears 152 00:07:09,967 --> 00:07:11,431 and then wrap them back. 153 00:07:11,431 --> 00:07:12,432 And so the placement of your hands 154 00:07:12,432 --> 00:07:14,301 is going to move back, back, back. 155 00:07:14,301 --> 00:07:15,435 Wrap them back. 156 00:07:15,435 --> 00:07:18,245 And then bring the hands to the tops of the thighs here. 157 00:07:18,245 --> 00:07:20,425 And then again, firm the shoulder blades 158 00:07:20,425 --> 00:07:22,275 down the back body. 159 00:07:22,275 --> 00:07:23,960 And inhale, lift from the crown. 160 00:07:23,960 --> 00:07:26,023 Lift your chest. 161 00:07:26,023 --> 00:07:27,224 So you're engaging. 162 00:07:27,224 --> 00:07:28,892 In fact, go ahead and lift your hands a little bit, 163 00:07:28,892 --> 00:07:30,193 gentle pulses here. 164 00:07:30,193 --> 00:07:31,261 Back with the elbows. 165 00:07:31,261 --> 00:07:35,291 You're engaging all the muscles around the shoulders. 166 00:07:35,291 --> 00:07:37,324 You should be able to even feel it a little bit 167 00:07:37,324 --> 00:07:39,282 in the muscles of the arms. 168 00:07:39,282 --> 00:07:40,510 So baby pulses here. 169 00:07:40,510 --> 00:07:42,282 Again, if you're feeling any fussiness 170 00:07:42,282 --> 00:07:45,986 in the lower back body find support from within. 171 00:07:45,986 --> 00:07:47,567 Draw the navel in. 172 00:07:47,567 --> 00:07:51,124 Connect to your core muscles. 173 00:07:51,124 --> 00:07:52,759 Great, we're here for five. 174 00:07:52,759 --> 00:07:54,127 Breathe deep. 175 00:07:54,127 --> 00:07:55,428 Four. 176 00:07:55,428 --> 00:07:56,262 Three. 177 00:07:57,290 --> 00:07:59,459 Two, reach the fingertips all the way up on the one. 178 00:07:59,459 --> 00:08:00,293 Here we go. 179 00:08:00,293 --> 00:08:01,862 Spread the fingertips, lots of energy. 180 00:08:01,862 --> 00:08:03,363 Reach for the sky. 181 00:08:04,938 --> 00:08:07,240 Then bring the palms together and really activate them. 182 00:08:07,240 --> 00:08:09,509 See if you can press, press, press. 183 00:08:09,509 --> 00:08:10,844 Notice that the shoulder blades 184 00:08:10,844 --> 00:08:13,547 have kind of released forwards. 185 00:08:13,547 --> 00:08:15,582 See if you can, again, bring them together 186 00:08:15,582 --> 00:08:18,418 and firm them down the back body. 187 00:08:18,418 --> 00:08:21,755 Great, press the palms together, create a little heat. 188 00:08:21,755 --> 00:08:22,622 And then here we go. 189 00:08:22,622 --> 00:08:24,091 We're going to take the fingertips back, 190 00:08:24,091 --> 00:08:28,428 elbows towards the sky, and lift the elbows up. 191 00:08:28,428 --> 00:08:30,063 So the arms might be able to create 192 00:08:30,063 --> 00:08:31,865 a little bit of leverage for the head. 193 00:08:31,865 --> 00:08:35,168 But you're using your core to support the back. 194 00:08:35,168 --> 00:08:37,169 One more big breath in here, you got this. 195 00:08:37,169 --> 00:08:39,940 Lift the elbows even more. 196 00:08:39,940 --> 00:08:42,808 And then exhale, release everything. 197 00:08:42,808 --> 00:08:46,246 Fingertips come down gently at your side. 198 00:08:46,246 --> 00:08:47,857 Awesome work. 199 00:08:47,857 --> 00:08:50,567 Okay, so here we're going to bring 200 00:08:50,567 --> 00:08:52,389 the palms back and release. 201 00:08:52,389 --> 00:08:55,158 If you're in a chair then I'll give you a variation. 202 00:08:55,158 --> 00:08:57,727 But if you're on the floor, here's the first variation. 203 00:08:57,727 --> 00:08:59,529 So actually I'll give you the chair first. 204 00:08:59,529 --> 00:09:00,497 Chair, if you're in a variation 205 00:09:00,497 --> 00:09:04,468 you're just going to cross one leg over the other. 206 00:09:04,468 --> 00:09:05,869 And then do the same thing that we do 207 00:09:05,869 --> 00:09:08,371 on the floor with the neck. 208 00:09:08,371 --> 00:09:09,573 So just crossing the legs. 209 00:09:09,573 --> 00:09:10,607 If you're on the floor you're going to go 210 00:09:10,607 --> 00:09:12,268 windshield wiper legs. 211 00:09:12,268 --> 00:09:13,536 So bring the feet out wide. 212 00:09:13,536 --> 00:09:15,055 Again, hands come behind you. 213 00:09:15,055 --> 00:09:17,190 Notice if you've already started to collapse here. 214 00:09:17,190 --> 00:09:19,125 See if you can maintain that integrity 215 00:09:19,125 --> 00:09:22,128 of that length up through the crown. 216 00:09:22,128 --> 00:09:23,062 Cool. 217 00:09:23,062 --> 00:09:24,981 Then take a second to just wake up your feet. 218 00:09:24,981 --> 00:09:26,299 Dig your heels into the earth. 219 00:09:26,299 --> 00:09:28,577 It's all connected. 220 00:09:28,577 --> 00:09:31,064 You know, I am really honored to get to make 221 00:09:31,064 --> 00:09:35,535 these yoga videos, but, you know, it's all just yoga. 222 00:09:35,535 --> 00:09:37,326 Yoga for this, yoga for that. 223 00:09:37,326 --> 00:09:39,479 So even though yoga for neck and shoulder release 224 00:09:39,479 --> 00:09:41,565 it's like, right, it's connected to the soles of our feet. 225 00:09:41,565 --> 00:09:44,918 It's all connected, one moving part. 226 00:09:45,889 --> 00:09:47,123 All right, that's my spiel. 227 00:09:47,123 --> 00:09:48,625 Let's do the dang thing. 228 00:09:48,625 --> 00:09:50,060 Bring the knees slowly, 229 00:09:50,060 --> 00:09:53,663 so keep the heart lifted over to the left. 230 00:09:54,431 --> 00:09:55,398 And then pause. 231 00:09:55,398 --> 00:09:57,200 Just notice the sensations of the body there. 232 00:09:57,200 --> 00:09:58,201 And then see if you can find 233 00:09:58,201 --> 00:09:59,536 more length through the crown here. 234 00:09:59,536 --> 00:10:02,239 So that might mean making an adjustment with your hands. 235 00:10:02,239 --> 00:10:04,975 It might mean firming the shoulder blades again, 236 00:10:04,975 --> 00:10:06,476 lifting the heart. 237 00:10:07,841 --> 00:10:08,675 Hey buddy. 238 00:10:09,759 --> 00:10:11,228 My assistant. 239 00:10:11,228 --> 00:10:14,254 Yeah, he's good at Pranayama. 240 00:10:15,405 --> 00:10:17,741 He's good at yoga, all branches. 241 00:10:17,741 --> 00:10:19,292 Okay, inhale, lift the chest. 242 00:10:19,292 --> 00:10:20,677 So once you find that integrity 243 00:10:20,677 --> 00:10:22,312 then you're going to keep this length 244 00:10:22,312 --> 00:10:23,380 up through the crown again. 245 00:10:23,380 --> 00:10:24,948 Imagine that string pulling you up, 246 00:10:24,948 --> 00:10:26,716 very important, very important. 247 00:10:26,716 --> 00:10:27,951 And then keep that length, 248 00:10:27,951 --> 00:10:31,121 and then look away opposite direction. 249 00:10:36,917 --> 00:10:39,019 Then breathe a little deeper. 250 00:10:39,019 --> 00:10:41,721 Maybe soften your eyes or your gaze. 251 00:10:41,721 --> 00:10:42,622 Make sure you're not clenching 252 00:10:42,622 --> 00:10:45,458 or holding in the toes or the fingers. 253 00:10:45,458 --> 00:10:47,127 And we breathe here. 254 00:10:48,275 --> 00:10:52,621 So really reap the benefits of this time, 255 00:10:52,621 --> 00:10:56,489 this therapy by breathing deep in and out. 256 00:11:01,138 --> 00:11:03,206 And then ground down through the shoulder blades again. 257 00:11:03,206 --> 00:11:07,310 Firm them up and find length in that left side of the neck. 258 00:11:07,310 --> 00:11:11,148 Careful not to completely collapse right side. 259 00:11:12,619 --> 00:11:15,756 Great, one more breath, inhale. 260 00:11:15,756 --> 00:11:19,426 And then find the courage to look back to center. 261 00:11:19,426 --> 00:11:20,260 Okay, great. 262 00:11:20,260 --> 00:11:22,195 Rolling through to the other side. 263 00:11:22,195 --> 00:11:23,029 I'm going to take a little break 264 00:11:23,029 --> 00:11:24,598 off the hands here if you need 265 00:11:24,598 --> 00:11:28,768 by coming to Thriller arms or rotating the wrists. 266 00:11:30,056 --> 00:11:31,724 And then when you're ready, you know what to do here. 267 00:11:31,724 --> 00:11:32,606 Take it to the other side. 268 00:11:32,606 --> 00:11:36,930 Again, if you're on a chair you're crossing the legs, 269 00:11:36,930 --> 00:11:38,498 kind of like we would at a desk. 270 00:11:38,498 --> 00:11:39,833 And looking away. 271 00:11:39,833 --> 00:11:44,003 Both of these shapes are pretty awesome if you ask me. 272 00:11:45,732 --> 00:11:49,903 So in your own time travel there, listen to your body. 273 00:11:52,135 --> 00:11:54,037 Inhale, lift the chest. 274 00:11:55,695 --> 00:11:56,830 Imagine that string. 275 00:11:56,830 --> 00:12:00,526 And when you're ready, do your look away. 276 00:12:02,589 --> 00:12:04,724 Oh yeah, this side's good. 277 00:12:19,706 --> 00:12:22,542 Great, take two more deep breaths. 278 00:12:29,669 --> 00:12:32,038 And then slowly be brave, 279 00:12:32,038 --> 00:12:35,208 come back to center, face your fears. 280 00:12:35,208 --> 00:12:37,544 Okay, come up off the wrists. 281 00:12:37,544 --> 00:12:40,213 If you're in a chair, bring the feet flat to the ground. 282 00:12:40,213 --> 00:12:42,482 If you are on the ground, let's go 283 00:12:42,482 --> 00:12:44,084 one foot in front of the other. 284 00:12:44,084 --> 00:12:46,119 It doesn't matter which one. 285 00:12:46,119 --> 00:12:47,687 Again, if you need to come off the wrists 286 00:12:47,687 --> 00:12:50,357 or work out the wrists, listen to your body. 287 00:12:50,357 --> 00:12:52,125 Take good care. 288 00:12:52,125 --> 00:12:53,460 And then when you're ready we're going to interlace 289 00:12:53,460 --> 00:12:55,362 the fingertips, open palms, open thumbs, 290 00:12:55,362 --> 00:12:57,597 and bring them up and over and behind 291 00:12:57,597 --> 00:13:00,033 to just the back of the head. 292 00:13:01,311 --> 00:13:04,547 Thumbs come to the neck here. 293 00:13:04,547 --> 00:13:09,052 And then inhale, lift the chest, lift the elbows, look up. 294 00:13:09,052 --> 00:13:10,687 Open the elbows as wide as you can. 295 00:13:10,687 --> 00:13:13,490 See if you can open them even wider, even wider, even wider. 296 00:13:13,490 --> 00:13:14,958 Be mindful. 297 00:13:14,958 --> 00:13:18,294 And then exhale slow as you can go. 298 00:13:18,294 --> 00:13:20,764 Chin to chest, rounding the spine. 299 00:13:20,764 --> 00:13:23,266 And then you're not pressing with your hands at all. 300 00:13:23,266 --> 00:13:24,801 Just kind of letting gravity do the work. 301 00:13:24,801 --> 00:13:25,969 And the elbows will come in 302 00:13:25,969 --> 00:13:29,806 towards your forehead or your third eye. 303 00:13:29,806 --> 00:13:31,708 And you are in control. 304 00:13:32,689 --> 00:13:36,659 And I can see a little toothpaste on my shirt. 305 00:13:36,659 --> 00:13:40,422 Real class act, real classy. 306 00:13:40,422 --> 00:13:43,400 Okay, we're here for a good amount of breaths, 307 00:13:44,554 --> 00:13:47,870 inviting a release, a surrender. 308 00:13:51,985 --> 00:13:56,423 And also taking a moment to just kind of explore 309 00:13:56,423 --> 00:14:00,064 or maybe refine, 310 00:14:00,064 --> 00:14:01,194 if that speaks to you. 311 00:14:01,194 --> 00:14:05,411 Pulling the shoulders a little bit back softly. 312 00:14:07,297 --> 00:14:11,002 Relaxing the jaw, the forehead. 313 00:14:14,814 --> 00:14:17,685 Close your eyes, breathe. 314 00:14:33,943 --> 00:14:35,311 Awesome work. 315 00:14:35,311 --> 00:14:38,848 From your core, think Uddiyana Bandha, naval lock. 316 00:14:38,848 --> 00:14:40,617 Draw the navel in and up 317 00:14:40,617 --> 00:14:44,521 and let that be your cue to slowly roll up. 318 00:14:44,521 --> 00:14:45,755 We're going to come all the way up, 319 00:14:45,755 --> 00:14:47,624 crown of the head lifts up towards the sky. 320 00:14:47,624 --> 00:14:50,393 Elbows go super wide one more time. 321 00:14:50,393 --> 00:14:53,363 Inhale in, and then exhale, big stretch. 322 00:14:53,363 --> 00:14:54,364 Have fun with this. 323 00:14:54,364 --> 00:14:55,732 Ooh, maybe you yawn. 324 00:14:55,732 --> 00:14:57,667 Turn your head one way. 325 00:14:59,048 --> 00:15:01,518 And maybe the other. 326 00:15:01,518 --> 00:15:03,420 Make it your own here, a little stretch. 327 00:15:03,420 --> 00:15:05,478 Mmmm, awesome. 328 00:15:05,478 --> 00:15:07,083 You're going to cross one arm over. 329 00:15:07,083 --> 00:15:08,184 It doesn't matter which one. 330 00:15:08,184 --> 00:15:10,086 Take it into this little stretch here. 331 00:15:10,086 --> 00:15:13,089 Plug the shoulders down and lift your chest. 332 00:15:13,089 --> 00:15:16,025 Imagine you're a marionette string. 333 00:15:17,233 --> 00:15:18,568 And then switch. 334 00:15:24,938 --> 00:15:25,772 Wonderful. 335 00:15:25,772 --> 00:15:28,942 Hands come together, Anjali Mudra at the heart. 336 00:15:28,942 --> 00:15:31,210 Sit up nice and tall. 337 00:15:31,210 --> 00:15:35,548 A humble tucking of the chin, just a little tuck. 338 00:15:35,548 --> 00:15:37,684 Close your eyes if you like 339 00:15:37,684 --> 00:15:40,920 and listen to the sound of your breath. 340 00:15:43,329 --> 00:15:46,519 Acknowledging that the mind and the body are connected. 341 00:15:48,314 --> 00:15:49,148 Amazing. 342 00:15:51,691 --> 00:15:55,862 Repeat this sequence when you feel like you need to release. 343 00:15:57,790 --> 00:16:00,693 A friend of mine, friend and mentor, 344 00:16:00,693 --> 00:16:04,864 always is talking to me about how often neck pain is 345 00:16:07,540 --> 00:16:09,275 not seeing both sides, or not seeing 346 00:16:09,275 --> 00:16:11,744 more than one side to something. 347 00:16:11,744 --> 00:16:14,998 So that might be something to look into or consider. 348 00:16:17,560 --> 00:16:20,430 And often when we are kind of amping up for summer 349 00:16:20,430 --> 00:16:22,499 and workouts we're doing a lot more ab work 350 00:16:22,499 --> 00:16:25,268 and just a lot more activity fitness-wise. 351 00:16:25,268 --> 00:16:27,804 And that can sometimes manifest 352 00:16:27,804 --> 00:16:29,305 in the neck and the shoulders. 353 00:16:29,305 --> 00:16:33,910 So repeat this sequence to find length and release. 354 00:16:33,910 --> 00:16:36,813 Let it be a physical release 355 00:16:36,813 --> 00:16:38,868 but also you can take this opportunity 356 00:16:38,868 --> 00:16:41,751 to choose to let go of anything that's not serving you. 357 00:16:41,751 --> 00:16:45,746 Just release it with every exhale. 358 00:16:47,220 --> 00:16:48,388 Here we go, deep breath in. 359 00:16:48,388 --> 00:16:51,457 Lift the thumbs to the third eye. 360 00:16:51,457 --> 00:16:52,692 And one last release. 361 00:16:52,692 --> 00:16:55,428 We exhale, bowing, head to heart. 362 00:16:57,700 --> 00:17:01,070 I swear Benji just sighed right when I did that. 363 00:17:01,070 --> 00:17:01,904 That is amazing. 364 00:17:01,904 --> 00:17:04,173 I hope the mics picked that up. 365 00:17:04,173 --> 00:17:05,907 Alright, namaste my dear friends. 366 00:17:05,907 --> 00:17:07,944 Let us know how it goes down below. 367 00:17:07,944 --> 00:17:09,945 Questions, comments always available. 368 00:17:09,945 --> 00:17:11,647 Subscribe to the channel if you haven't already. 369 00:17:11,647 --> 00:17:15,018 Invite your friends, your foes, your family to do the same. 370 00:17:15,018 --> 00:17:16,219 And I'll see you next time. 371 00:17:16,219 --> 00:17:19,388 (gentle upbeat music)