Let's do yoga for neck and shoulders.
Gentle conscious movements,
Synchronizing with your breath.
You can sit on a chair or on your mat.
Keep your back and neck gently straight.
Let your palms rest on your thighs or knees.
Elbows slightly bent.
Relax your shoulders.
Eyes could be closed.
You inhale.
Exhale.
Inhale.
Do as much as you feel comfortable.
Let's begin with the neck movements.
First one,
Up and down.
Inhaling,
Lift your chin up all the way.
Gently drop your head behind.
Exhaling,
Bringing the chin to the chest as much as you can.
And continue inhaling up all the way with the breath.
Exhale,
Down.
Inhale,
Up.
Exhale,
Down.
Continue three more rounds at your own pace.
And when you're done,
Head back to the center.
Next one,
Sideways.
Inhaling,
Turn the chin to your right side.
Gentle twist for the neck.
Exhale,
Bring the chin back to the center.
Inhale,
Turn the chin to your left.
Exhale,
Center.
Inhale,
Center.
Continue right.
Center,
Left.
Center,
Right.
Center,
Left.
Center.
Continue three more rounds.
Back to the center.
Next one,
Tilting the head sideways.
Inhaling,
Gently drop the right ear to the right shoulder.
Exhale,
Back to the center.
Inhale,
Drop the left ear to the left shoulder.
Exhale,
Back to the center.
Right.
Center,
Left.
Center,
Right.
Center,
Left.
Center.
Continue three more.
And head back to the center.
Combining all of these movements.
Now we'll do the full neck rotations.
Bringing your chin to the chest.
We'll make big circles with the tip of our chin.
Inhaling,
Turn the chin to your right side.
Slowly taking it up all the way.
Exhaling,
Turn the chin to your left side.
Slowly bring it down all the way.
Continue in this direction.
With the breath,
Inhaling up.
Exhaling,
Down.
Inhaling up.
Exhaling,
Down.
Continue three more.
Shoulders relaxed.
Slower the better.
Once you're done,
Opposite direction.
Inhaling,
Turn the chin to your left side.
Slowly taking it up all the way.
Exhaling,
Turn the chin to your right side.
Slowly bringing it down.
Continue in this direction now.
Inhaling up.
Exhaling,
Down.
Inhaling up.
Exhaling,
Down.
Continue three more.
Once you're done,
Back to the center.
Inhale through the nostrils.
Through the mouth you exhale.
Once again,
Inhale through your nostrils.
Exhale,
Release all the tensions from the neck.
And relax.
Stretch your legs if you need to.
Relaxing your ankles,
Knees and thighs.
Now we'll continue with shoulder movements.
Once again,
Sitting comfortably straight.
First one,
Up and down.
Inhaling,
Lift your shoulders up all the way towards the ears.
Exhaling,
Drop them down all the way.
With the breath,
Inhaling up.
Exhale,
Down.
Inhale,
Up.
Exhale,
Down.
Continue three more.
When you're done,
Back to the center.
Next one,
Forward and back.
Inhaling,
Pull the shoulders back.
Gently squeezing the shoulder blades towards each other.
Exhale,
Pushing the shoulders gently forward.
Inhale,
Back.
Exhale,
Forward.
Inhale,
Back.
Exhale,
Forward.
Continue three more.
And back to the center.
Now,
Circles with the shoulders.
Inhaling,
Roll the shoulders up.
Rotate them.
Exhale,
Down.
Inhaling,
Up.
Exhale,
Down.
Continue three more.
Once you're done,
Opposite direction.
Inhale,
Up.
Exhale,
Down.
Down.
Down.
Continue three more.
And back to the center.
The last shoulder exercise.
Fingertips on your shoulders.
We'll make big circles with our elbows.
Inhaling,
Up.
Taking the elbows behind.
Exhale,
Down.
Big circles.
Continue.
Inhaling,
Up.
Exhale,
Down.
Inhale,
Up.
Exhale,
Down.
Continue three more rounds.
Once you're done,
Opposite direction.
Inhaling,
Up.
Exhale,
Down.
Down.
Down.
Continue three more.
Good.
Once you're done,
Release the arms.
Inhale through your nose.
Exhale through your mouth,
Making the sound,
Ah.
One more time.
Inhale through the nose.
Exhale.
Release all the remaining tensions from the shoulders.
Ah.
And relax.
Thank you.
