Namaste.
Peace and blessing to you.
And if your neck is tight and your shoulders are heavy,
This class.
Is for you.
I'm going to help you to gently stretch and release tension.
On your neck and your shoulder.
Leave you feel relaxed.
Lighter and more comfortable in your body.
No need for the props in this class.
Let's begin.
Let's stand up nice and tall with the feet hip distance apart parallel toward one another.
We're gonna take a couple breaths to center into this moment.
So have your left hand onto your heart,
Your right hand onto your belly,
Your eyes closed so you can get inward.
Connect with your breath.
And may your breath be nice and deep.
Gradually breathing.
Bring your focus to the breath.
Into this moment.
Feel your body expand as you inhale.
And soften.
As you exhale.
From here,
Release your hands down by your side.
You can keep your eyes closed if you Trust that you can just listen to the direction and you don't need to see the video.
Or open your eyes.
Look straight ahead Inhale,
Turn your head to the right.
So your nose is going to go to your right shoulder.
Then exhale,
Let that shin drop down.
To your chest.
And stop right there Inhale,
Circle.
Your chin back up.
And go all the way up your nose,
Point toward the ceiling.
Stop in the center,
Exhale go back to the right.
So you look toward your right shoulder and then go downward toward your chest.
Inhale,
Go back up toward that right shoulder and circle your neck up toward the sky.
So you draw half moon right here.
Inhale,
Circle your neck to the right.
Exhale,
You look toward the ceiling.
And then inhale go back to the right.
Inhale,
Exhale,
Go toward your chest.
One more,
Please inhale.
And then exhale look up Then inhale,
Go toward your right shoulder.
Now this time exhale,
Go all the way toward the shin.
And go to your left shoulder,
Inhale.
And then exhale,
Circle up toward the ceiling.
Inhale go toward your left shoulder.
And exhale down.
Toward your chest.
Repeat.
This time we are going to focus only on the left side.
Inhale you look toward your left shoulder and then exhale up toward the sky slowly inhale go toward your left shoulder And exhale down to your chest.
Inhale.
Now while that happening,
Stand nice and tall.
And then go.
Two more.
Inhale,
Go toward your left shoulder.
Exhale,
Look toward the ceiling,
You know,
It's probably toward the ceiling.
And exhale,
Go there.
And now toward your chest.
One more inhale exhale out toward this Inhale,
Go toward your left shoulder.
And exhale,
Go all the way down toward your chest.
Hang your head like this right here.
Deep breath in and out through your nose.
We stretch the back of the neck.
For a couple of breaths here.
Exhale,
Let it go.
You feel your head kind of drop down a little bit more toward the floor,
But stand nice and tall.
One more breath.
Legs are firm and exhale,
Relax the shoulder.
You feel your neck.
Here we.
Then inhale,
Look straight ahead.
Exhale,
Let it go.
Bring your hand,
Hold your shoulder.
Then inhale,
Circle your shoulder up.
Elbow come together and open.
Then go back.
And you repeat.
Inhale and then exhale.
Do three more like that please inhale you circle the shoulder your elbow come in and open And two.
And three then you are going to go into the opposite direction Circle your shoulder back.
And up and forward.
Try to get your elbow to come closer to one another when you come to the front.
And you do three more here with your breath.
Then nice and tall.
And two.
And three and then you just relax your hand and shake your wrist when you get your hands and your palm down by your side.
Now,
Have your right hand dangling down by the side.
Left hand go behind the back.
And then you're going to hold the front of your right hand.
Okay?
Take a deep breath in.
Exhale,
Look to your right shoulder.
Inhale once again.
And then exhale,
Look down toward the floor.
Close the eyes.
Engage inward.
And we're going to hang here.
Exhale let it go.
Couple more breaths,
Please.
Every time when you exhale.
Feel that your head can kinda drops a little bit more toward the ground.
Keep your body stand nice and tall.
Last breath.
Exhale.
Feel the heaviness.
Of your shoulder go toward the earth then inhale you look straight out toward your right and then exhale look straight forward Inhale,
Tilt your head to the right.
So your right ear come to your right shoulder.
And now you're going to hang here with breath.
Close the eyes.
Inhale to expand.
Exhale drop your heads a little bit more toward your right shoulder.
Two more breaths.
Exhale fully.
Another breath right here.
Inhale bring your head back up center release that left hand that hold the right hand then we go to the other side your left hand dangling down by the side right hand go to the back and hold to the front of your left hands okay Take a deep breath in.
Ground to your feet,
Stand nice and tall and then exhale,
Look toward your left shoulder.
Inhale here.
And exhale,
Let your head drop down.
You look toward the floor.
Then you close your eyes.
And you breathe.
Each exhale feel your head drop maybe a little bit more.
Two more breaths.
Exhale,
Folding.
Deep inhale right here Exhale.
Feel your body,
Your neck move down toward the floor.
And then inhale look all the way up to your right shoulder.
Exhale look to the front Inhale,
Tilt your left ear to your left shoulder.
Exhale let your head tilt a little bit more and your body sinks toward the floor.
Three more breaths,
Please.
Inhale nice and deep.
Exhale.
Feel the heaviness of your neck.
Go more toward the ground.
Last breath right here.
Fully exhale.
Then inhale,
You bring your head up center.
Release your right hand from your left hand.
Just shake your wrist and your forearm for a little bit.
Now next you are going to swim in the air.
So we are going to do the back.
Stroke.
With both hands.
Okay are you ready here we go let's do your right hand first Bring your right hands up to the front and then you Circle it to the back and turn your body to the right slightly and bring it down and your left hand to follow.
And you go to the left.
And then the right big backstroke You can do it as slow,
As fast as you can.
Now when you tilt your body with the arms.
It's actually I feel like it's better to come away from the bar of your feet.
And you'll be on the heels of your feet.
So your hip rotation can also happen without a restriction.
Slowly.
Come to stop.
Shake your wrist and your forearms one and once again now we're going to do a forward stroke Are you ready?
Here we go.
Go forward,
Forward,
Forward.
Do as slow,
As fast as you can.
And be really mindful to keep your spine elongate up toward the sky.
And come to stop,
Please.
Check once again your wrists and your forearms.
Let's turn to the long side edge of the mat and have your feet wider than your trunk okay now we are going to swing the body side to side and twist the body once again The hand that comes in the front is going to cross your chest and your palm.
Can kind of.
Massage your shoulder.
The hand that's go to the back is going to massage.
Are you ready?
So let's move.
We bring the mobility Right now,
Our bank has also received some benefit from it.
And also our shoulder.
A couple more times right here.
Last one.
And then you come to stop.
Go back.
Facing the front of the mat with your feet hip distance apart.
Now you're going to cross your left arm.
To the right so your arm is right in front of the chest your right hand going to the front Hook at the elbow and then pull that left hand further to the right.
Then you look Once again toward your left shoulder,
Stand nice and tall.
Inhale deeply.
Exhale,
Let it go.
Two more breaths.
Feel your body expand when you inhale.
Last breath,
Please.
Relax,
Shake the wrist and the forearms and let's go to the other side.
Cross your right arm to the left.
Hook at your right elbow with your left hand.
You kind of pull it mindfully,
Listen to your right arms and the back.
Of the shoulder.
Look toward your right shoulder,
Stand nice and tall.
And then breathe.
You can close the eyes if you like.
Couple more breaths,
Please.
And two.
Then relax your arms.
Next one you are going to interlet your fingers Press your palms away.
Lift it up toward the sky and land that palms behind the back of your head.
Right here ground into your feet lift your chest up nice and tall press your head back toward your palms and draw your shoulder blades together.
And then exhale relax.
One more time,
Inhale,
Chest lift,
Head back,
Shoulder blades together.
Exhale relax.
Three more.
Inhale,
Lift the chest,
Head back toward the palm,
Shoulder blades together.
Relax.
Last two.
Last one.
And so relax.
Keep your hand behind the back of the head.
Stand nice and tall,
Head pressing back into the palms,
Shoulders come together toward the chest.
And your chest is lifting slightly from here.
Exhale tilted your body to the right.
So your left elbow go up toward the sky.
Inhale,
Come up center.
Exhale tilted your body to the left.
Right elbow up toward the sky.
Inhale,
Come back center.
Repeat,
Left elbow go up,
Body tilted to the right.
Inhale,
Come up.
Next nice and long exhale tilt to the left.
Let's do two more on each side please.
And one Last one.
Tilt to the right come up center and then tilt it to the left Come up center.
Release that finger intulation and shake,
Shake your wrist.
And your forums.
Let's move right here.
So no movement is that you are going to swing your arms in front of you.
Okay.
But then when it's come to the front,
You're going to cross your arms and hug yourself.
Then you swing it back.
Inhale.
And then exhale.
Alternate the arms on top and then you hug yourself once again.
Are you ready?
Here we go.
Inhale.
Exhale.
Last two,
One.
Two,
Here we go.
Now share your wrist.
Your forearms and bring your left hand onto your heart.
Your right hand onto your belly.
Josie,
Aye.
Couple more breaths.
And observing.
This moment.
With an open heart.
Come back to the moment and feel.
And neck.
Your shoulder.
Last full deep breath right here.
Exhale,
Let it go.
And you can slowly open your eyes.
That's it,
Everyone.
I hope the stretch helping you out.
Let me know what you think,
What you feel.
I see you next time.
Namaste.
