Vinyasa Yoga Practice 9: Upper Back

49:44

49:44

Vinyasa Yoga Practice 9: Upper Back

by Rebecca Cohen

Rated

5

Type

guided

Activity

Meditation

Suitable for

Experienced

Plays

322

Vinyasa 9 is a full yoga practice inspired by Jivamukti and Ashtanga traditions of yoga. Breath-centered with traditional surya namaskar A and B for warm-up, standing sequences focused on upper back, and seated poses focused on lateral bends and twists. Finished with a guided savasana for chakra balancing. No background music.

Vinyasa Yoga Upper Back Ashtanga Surya Namaskar Savasana Chakra Balancing Halfway Lift Lizard Pose Bow Pose Ujjayi Breathing Child Pose Twisting Vinyasa Flows Warrior Pose Wide Legged Forward Folds

Meet your Teacher

Rochester, NY, USA

Meet your Teacher

Rochester, NY, USA

Transcript

Welcome to an all levels vinyasa practice. Today's practice will warm up with some Surya Namaskar A and B and the focus will be on upper back, Neck and shoulders. Make sure you keep your awareness to your breath in and out through the nose using Ujjayi breath throughout the practice. Let's start outstanding at the top of the mat. Coming into mountain pose bring the hands together in prayer at heart center. Let your insteps be parallel to each other. Maybe a space between your feet. On an inhale sweep your arms out and up overhead. Gaze up over the thumbs. Exhale come into forward fold. Fingertips in line with the toes. Inhale to a halfway lift. Exhale step or float back and lower down either to the belly, Knees, Chest and chin or chaturanga dandasana. Inhale to cobra or upward facing dog. Exhale push back downward facing dog. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Looking forward step or float your feet to the front of the mat. Inhale halfway lift. Exhale forward fold. Inhale sweep your arms out and up. Exhale hands in prayer at heart center. Surya A again. Inhale sweep your arms up. Exhale forward fold. Inhale halfway lift. Exhale step or float back. Lower down. Your choice. Inhale to cobra or to upward facing dog. Exhale push back downward facing dog. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look forward step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Inhale sweep your arms out and up. Exhale hands in prayer at heart center. Surya Namaskar B. Coming into chair pose. Bend your knees. Lower your seat. Inhale lift your arms up. Exhale dive into forward fold. Straighten the legs. Bring the hands to the floor. Inhale halfway lift. Exhale step or float back. Lower down. Your choice. Inhale to cobra or upward facing dog. Exhale downward facing dog. Coming into warrior pose one on the right. Step the right foot to the front. Left heel down. Torus one arm sweep up as you inhale. Exhale step back. Hands to the floor. Lower down. Inhale to cobra or up dog. Exhale downward facing dog. Warrior one on the left. Bring the left foot to the front. Right heel down. Sweep the torso and arms up. Exhale hands back to the floor. Step back. Lower down. Your choice. Inhale cobra or up dog. Exhale downward facing dog. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look to the front. Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Chair pose. Bend your knees. Lower your seat. Inhale chest and arms lift. Exhale mountain pose. Straighten the legs. Hands to prayer at heart center. Coming into chair pose to hold. Bend your knees. Lower your seat. You can keep the hands in prayer. Extend the arms straight in front of you or lift them up overhead. Lean back to the heels. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale straighten the legs. Sweep the arms way up overhead. Long stretch. Exhale forward fold. Inhale halfway lift. Exhale step or float back. Lower down. Your choice. Inhale to cobra or upward facing dog. Exhale push back. Downward facing dog. Coming into warrior pose one on the right. Step the right foot forward. Bring the left heel down. Bring the torso upright and we'll take a relaxed warrior. Clasp the hands behind your head. Pull the shoulders down and the elbows back. Lift the heart. Gaze forward. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Coming into humble warrior. Take your hands and clasp them behind your back. Straighten out your elbows. Lift the heart deep in the lunge. On an exhale bring the right ribs down just inside the right thigh and bring your hands and knuckles up towards the ceiling. Bring the chin down towards your chest. Gaze down toward the left foot. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Release your hands. Place them on the floor on either side of the right foot. Coming into revolved side angle. Option one. Bring the left knee down. Keep the left hand under the left shoulder. Bring the right hand up to the right knee. Rotate the torso. Option two. Keep the left knee down. Lift the torso up. Bring the hands to prayer. Cross the left elbow over the right knee and twist to the right. Option three. Lift the left knee. Holding here. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Come back to center. Bring both hands to the floor. Step back to high push-up position. Exhale. Lower down to the belly. Slide your hands forward coming into Sphinx pose. Bring the elbows underneath the shoulders. Forearms parallel with each other. Palms down. Fingers spread wide. Press through the forearms, Elbows and palms. Lift the heart. Pull the shoulders back. Look straight ahead. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Lower the chest. Slide the hands down. Palms down. Bring the hands next to the ribs. Elbows close to the body. Fingers forward. Inhale. Lift to cobra or push to upward-facing dog. Exhale. Push back downward-facing dog. Take a breath here. Breathe in and breathe out. Look forward. Step or float your feet to the front. Inhale to a halfway lift. Exhale. Forward fold. Coming into Mountain Pose. Inhale. Sweep your arms and torso up. Gaze up over the thumbs. Exhale. Bring the hands to prayer at heart center. Mountain Pose. Moving into Chair Pose. Bend your knees. Lower your seat. Keep the hands at prayer or extend the arms straight out in front of you or lift the arms up overhead. Lean back on the heels. Engage the abdominals. Sink a little bit deeper into the Chair Pose. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale. Straighten the legs. Reach the arms up overhead. Gaze up over the thumbs. Exhale. Dive into Forward Fold. Bring the hands to the floor. Fingers in line with toes. Chin to chest. Inhale to a halfway lift. Exhale. Step or float back to high push-up position. Exhale. Lower down. Your choice. Inhale to Cobra or Upward Facing Dog. Exhale. Push back. Downward Facing Dog. Coming into Warrior Pose One. Step the left foot to the front. Right heel comes down. Torso comes upright. Place the hands behind the head. Coming into Relaxed Warrior. Slide the shoulder blades down. Pull the elbows back. Lift the heart. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Coming into Humble Warrior. Clasp the hands behind your back. Interlace the fingers. Press the palms together. Deepen the lunge in the left knee. Inhale. Lift the heart up. Exhale. Come into a deep lunge and bring the left ribs down just inside the left thigh as you reach the knuckles up towards the ceiling. Look down toward the right heel. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Release the hands to the floor. Bring the right knee down. Prepare for Revolved Side Angle. Try to do the same variation on this side that you did on the other. Option one. Right knee is down. Right hand stays on the floor underneath the right shoulder. Left hand comes up to the left knee. Take a little twist and look to the left. Option two. Keep the knee down. Torso comes up. Right hands to prayer. Right elbow over the left knee for the twist. Option three. Straighten the right leg. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Come back to center. Bring both hands to the floor on either side of the left foot. Step back into high push-up position. Exhale, Lower down to the belly. Coming into either Bow Pose or Sphinx Pose. Sphinx Pose is what we did earlier. Sphinx Pose slides the hands forward, Forearms down, Elbows under the shoulders. Spread the fingers wide. Lift the heart. Pull the shoulders back. If you're coming into Bow Pose, Bend your knees and grab onto your ankles or the tops of your feet. Push into your hands and lift the legs and chest up. Look straight ahead. Holding here. Sphinx or Bow Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Lower down. Slide your hands back next to the ribs. Palms down, Fingers facing forward, Elbows close to the body. Inhale, Lift to Cobra. Exhale, Come back to hands and knees. Coming into Puppy Pose, Keep the hips over the knees. Walk your hands forward or slide them forward and bring the forehead down to the mat. You can either stay here or you can bring the chin down to the mat or the chest down to the mat. Holding here, Keep the fingers spread wide, Palms down, Elbows straight. Puppy Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Slide your hands back in. Come up to all fours and push back into Child's Pose. Take a seat on your heels. You can separate your knees or keep them together if you like. Coming into Child's Pose with your arms extended straight up overhead toward the top of the mat. Elbows are straight. From here, Walk your hands over to the right. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Come back to center and then walk your hands over to the left. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Walk your hands back to the middle. Inhale. Come up to all fours and exhale, Downward Facing Dog. Look forward. Bring your hands together so that the thumbs are touching. We'll come to a low squat at the top of the mat. You can either step or hop your feet to the front so that your feet are on the outsides of your hands. Lower the hips down. Spread the knees apart. Bring the hands together in prayer. Use your elbows to push the knees further away. Slide the shoulder blades back and down. Looking straight ahead. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Bring your hands to the floor. Step or jump your feet back into high push-up position. Exhale. Lower down. Your choice. Inhale to Cobra or Upward Facing Dog. Exhale. Push back. Downward Facing Dog. Step the right foot to the front. Bring the left heel down. Coming into Warrior Pose Two. Lift the torso upright. Turn the hips and chest to face the left side of the mat. Extend the right arm forward and the left arm straight back. Gaze out over the right fingertips. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Straighten the right leg. Coming into Triangle Pose. On an exhale, Hinge at the right hip joint and bring the right hand down to either the knee, The shin, Or you can bring it to the block or the floor just inside the right foot. Bring the left hand to the left hip as you roll the left ribs up towards the ceiling. You can stay here or extend the left hand up and look over the left thumb. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Look down. Inhale. Come up. Coming into Extended Side Angle. Bend the right knee. Option one. Bring the right elbow over the right thigh or knee. Option two. Bring the right hand to a block or the floor just inside the right foot. Left hand can reach either up to the ceiling or sweep it up overhead toward the top of the mat. Breathe in. Breathe out one. Cost Breathe in. Breathe out two. Breathe in � Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Look down. Bring both hands to the floor on either side of the right foot. Step back to high push-up position. Exhale, Lower down, Your choice. Inhale to Cobra or Up Dog. Exhale, Downward Facing Dog. Bring the hands together so the thumbs touch. Look forward. Step or float your feet to the front. Coming into a low squat. Right foot on the right side, Left foot on the left side. Bring the hands to prayer. Pull the elbows back to deepen the pose. Coming into a low squat. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Hands to the floor. Step or float your feet back to high push-up position. Exhale, Lower down, Your choice. Inhale, Cobra or Up Dog. Exhale, Downward Facing Dog. Coming into Warrior II on the left. Bring the left foot to the front. Right heel down. Torso comes upright. Hips and chest are open, Facing the right side of the mat. Extend the left arm forward and the right arm straight back. Look out over the left fingertips. Deep lunge in the left knee. Warrior II. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Straighten the left leg, Moving into Triangle Pose. On an exhale, Hinge at the left hip. Bring the left hand down to either the left knee or the left shin or to the floor or a block just inside the left foot. Right hand to the right hip as you roll the right ribs up toward the ceiling. Option to bring the right hand up to the ceiling. Gaze upward over the right thumb if you can. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Look down. Inhale, Come up. Exhale, Bend the left knee, Coming into Extended Side Angle. Option, Bring the left elbow down over the left knee or thigh or the left hand to the floor or a block just inside the left knee. Right hand can go to the right hip or reach up to the ceiling or sweep that arm up overhead toward the front edge of the mat. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Bring both hands to the floor on either side of the left foot. Step back to High Push-Up. Exhale, Lower down, Your choice. Inhale to Cobra or Upward Facing Dog. Exhale, Push back, Downward Facing Dog. Moving into a Low Crescent Lunge. Step the right foot forward between your hands and bring the left knee down to the floor. You can stay here and just sink the hips lower. Option two, Bring both hands up to the right knee. Option three, Bring one or both arms up overhead. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Coming into Gate Pose. Come upright onto the left knee. Take the left foot and swing it over to the right side of the mat so that your left shin is parallel to the back edge of your mat. Right leg stays extended straight ahead, Hips and chest open to the left. Right hand slides down to the right knee or shin and left arm reaches straight up to the ceiling or over to the right. Long Side Body Stretch on the left. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Come up. Spin the left foot back towards the back. Moving into Lizard Pose, Bring both hands to the floor to the inside of the right foot. Toe Heel the right foot over an inch or two if needed. Straighten out your left leg behind you. Stay up on the hands for option one. Option two, Walk your hands forward, Come down to the elbows for Lizard Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Walk your hands back in. Step the right foot back to high push-up position. Exhale, Lower down, Your choice. Inhale, Cobra or Up Dog. Exhale, Downward Facing Dog. Coming into a low lunge on the left, Bring the left foot to the front between your hands, Right knee down to the floor. You can stay here with hands on the floor and sink the hips forward, Option one. Option two, Bring both hands up to the left knee. Option three, Raise one or both arms up overhead. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Coming into Gate Pose. Take the right foot and swing it over to the left. Keep the right knee on the floor, Straighten your left leg. Lift the torso upright, Hips and chest are open to the right side of the mat. Left hand is on the left thigh or knee or shin. Inhale, Reach the right arm up to the ceiling or lean over to the left for Gate Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Come up and spin the right foot back towards the back of the mat. Hips are facing the front. Coming into Lizard Pose. Bring both hands down to the floor just inside your left foot. You may need to toe heel the left foot over to the left an inch or two. Straighten the right leg. You can stay here with the hands on the floor or option two, Walk your hands forward. Bring the elbows down to the mat so they're in line with your left instep. Lizard Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Walk your hands back in if you're on the elbows. Step your left foot back next to the right coming into high push-up position. Take a breath in. Exhale, Lower down to the belly. You can come into Sphinx Pose or Bow Pose. Sphinx Pose is where you slide your elbows forward so they're underneath the shoulders. Forearms are on the floor. Palms down, Fingers spread wide, Hands or shoulder width apart. Bow Pose. You will bend your knees, Grab onto your ankles or the tops of your feet with your hands. Okay, Choose your backbend. Sphinx or Bow Pose. If you're in Sphinx, Just lift the heart and pull the shoulders back. If you're in Bow, Push your feet into your hands and lift up for a backbend. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Lower down. Hands next to the ribs, Elbows close to the body. Inhale to Cobra or Upward Facing Dog. Exhale, Push back Downward Facing Dog. Take a breath here. Breathe in. And breathe out. Look forward past your hands. Jump your feet through to a seated position. Keep the left leg extended forward. Bend your right knee in towards your chest and let it open up and fall to the floor. Place a block underneath the knee if you like. Coming into Head to Knee Pose, Janu Sushasana. Square up to the front edge of your mat. Point the toes up towards the ceiling. Engage the thighs, One hand on the other side of your left leg. On an exhale, Walk your hands forward and grab onto the sole of the left foot or the left big toe in Yogic Toe Lock. Inhale, Lengthen. Exhale, Forward Fold. Breathe in. Breathe out one. Breathe in. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Come up. We'll take a twist to the right. Wrap the left arm around the front of the right knee or cross the left elbow over to the outside of the right leg. Right hand to the floor behind you. Inhale, Lengthen the spine upward. Exhale, Take a twist. Look over the right shoulder. Marichyasana. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Come back to center. Take the right ankle and bring it over the left knee, Coming into a Seated Half Pigeon. Place the hands behind you as you bend your left knee and place the left foot on the floor, Coming into a Seated Half Pigeon. You can scoot your hips forward or bring your left foot closer to the hips. Deepen the pose however you like. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Straighten the left leg to release the pose and extend the right leg forward as well. Coming into Paschimottanasana, Seated Forward Fold. Both hands on the floor on either side of your legs. Inhale, Lift upward with the spine. Exhale, Walk your hands forward. Keep the low back nice and flat. Use your abs to fold you into the Forward Fold. Grab onto the outside edges of your feet or the big toes in Yogic Toe Lock. Inhale, Lengthen. Exhale, Forward Fold. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Sit up. Coming into Head to Knee Pose on the left side, Janu Sirsasana. Bend your left knee and place the sole of the left foot to the inside of the right thigh. Let the left knee open up to the left. Place a block or a blanket underneath the left knee if you like. Both hands on the floor on either side of the right leg. Inhale, Lift up. Exhale, Walk your hands forward, Coming into your Forward Fold. Grab onto the sole of the right foot or the right big toe in Yogic Toe Lock. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Come up. Moving into Marichu's Twist to the left. Keep the left leg bent. Left sole of the foot on the floor, Left knee pointing up. The foot is just a few inches to the inside of the right thigh. Wrap the right arm around the front of the left knee or cross it over to the outside of the left thigh. Left hand to the floor behind you. Inhale, Lengthen upward. Exhale, Take your twist. Look over the left shoulder. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Breathe in. Breathe out five. Inhale, Back to center. Take the left ankle and cross it over the right knee. Place the hands on the floor behind you, Coming into seated half pigeon. Bend the right knee and place the right foot on the floor. Move your hips forward or the right foot back as far as you'd like to deepen the pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Slide the right foot forward to release the pose. Bring the left leg down next to the right. Open both legs wide for wide-legged seated forward fold. Kneecaps pointed straight to the ceiling, Toes engaged upward. If the low back is rounded place the hands on the floor behind you and just lift upward. If you can bring both hands to the floor in front of you and walk your hands forward. Come down to the elbows or make a little fist with your hands and rest your forehead down on your hands. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Come up. Bring your legs back together and find your way into final relaxation or corpse pose. Lying flat on your back, Relax your legs. Let your feet be about hip distance apart and let your toes and ankles just relax outward. Adjust your hips so that they're even. Tuck the shoulder blades under. Let the palms of the hands face upward. Let there be a few inches between your hands and your body. Bring your awareness to the base of the spine. Take a breath in. And breathe out. Bring your awareness just below the navel. Breathe in. And breathe out. Bring your awareness just below the rib cage. Breathe in. And breathe out. Bring your awareness to heart center. Breathe in. Breathe out. Breathe out. Bring your awareness to throat center. Breathe in. Breathe out. Bring your awareness to the space between your eyebrows. Breathe in. Breathe out. Bring your awareness to the crown of your head. Breathe in. Breathe in. And breathe out. Take one more big breath in. Fill the lungs all the way up to the top. Hold the breath. Fill up the lungs a little bit more. Hold the breath for just a little bit longer. When you're ready, Release the breath through the mouth and let the entire body relax. Begin to awaken your hands and your feet. Turn your head from side to side. Get your arms up overhead. Give yourself a long stretch. Bend your knees. Put your feet on the floor. Roll over to one side and push yourself up to sit. In a comfortable seated position, Bring your hands together in prayer at heart center. Buy your forehead down to your fingertips. Thank you so much for practicing yoga with me today. I hope you enjoyed the practice and I hope you have a wonderful rest of your day. Be well.