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Yoga for Posture: 30 Minutes, Upper Back Pain & Fix Rounded Shoulders
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Jun 21, 2024
Yoga for Posture: 30 Minutes to Relieve Upper Back Pain & Fix Rounded Shoulders Unlock the secret to a healthier, pain-free upper back with our "Yoga for Posture: 30 Minutes to Relieve Upper Back Pain & Fix Rounded Shoulders." This comprehensive class is designed to alleviate upper back pain and correct rounded shoulders through targeted yoga poses and stretches. Whether you're a beginner or an experienced yogi, this session offers something for everyone. Our expert instructor will guide you through a series of exercises that not only improve posture but also enhance flexibility and strength in your upper back. You'll finish feeling rejuvenated and more aligned. Perfect for anyone dealing with the discomfort of prolonged sitting or poor posture habits. Join us and transform your back health in just 30 minutes! #YogaForPosture #UpperBackPain #FixRoundedShoulders #30MinuteYoga #YogaClass #BackPainRelief #PostureCorrection #YogaForBeginners #HealthAndWellness #QuickYogaRoutine
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0:00
Namaste beautiful souls. This class is going to be a quick power yoga flow for posture
0:06
We'll be working on our posterior chain, our back, back muscles really opening across the chest
0:13
so that we can really help fix the slouch that we've all got going on at this point in time
0:19
with working at our homes and sitting in traffic. So I'm excited to get started. I hope you
0:25
are too. Let's get in, get sweaty, get zen. And today, in to Dostana at the front of the mat
0:32
So take your feet hip distance apart. Press through all four corners of the toes, or the feet, rather, and lift the toes, spreading them wide
0:42
And then begin to place them down one toe at a time. Imagine yourself growing taller, lifting through the crown of the head as though you've got a string lifting you up towards the ceiling
0:55
Roll the shoulders forward, up, back and down, opening the paw. palms to the front of the room and close the eyes
1:05
Take a full, deep inhale, noticing the heart space lift the rib cage expand and exhale
1:13
ground more deeply down into the heels. Inhale slowly, dropping into the present moment
1:23
Exhale, feel the solidity of the earth beneath you. slowing down the breath and becoming present and aware of how it feels to be in
1:37
your body today in this moment few more slow breaths spread the fingers wide
1:50
energy in the hand gently dip the chin lengthening along the back of the neck
1:59
Feel space along the spine. Letting go of expectations or judgment and just being aware and observe it
2:20
Maybe shift your weight to the right and to the left. to the right to the left
2:33
find your way back to center inhale scoop the arms up towards the sky
2:41
and exhale bring the fingertips behind the ears spreading the elbows wide to the left and the right
2:50
lengthen the tailbone towards the space between the heels and engage the core
2:55
So notice if you're sort of booty popping and your rib cage is slaying open to the front
3:01
try to fix that by engaging the core, knitting the rib cage closed
3:06
lifting through the crown of the head. Awesome. Now inhale here, lift the heart space up
3:14
a little bit of a back bend in the upper back, keep the elbows wide. Exhale, round through the shoulder blades
3:21
bring the elbows to touch. Inhale, open across the chest, wide, expansive
3:30
Exhale, rounding chin to chest. Inhale, open lift. Maybe look up
3:42
Exhale, round. Two more. Slow it down
3:57
Last one. And opening back up to neutral
4:07
Keep the fingertips where they are, elbows wide. Side bend over to the right, bringing the right elbow closer to the rib cage
4:18
Keep the gaze in front of you. Press down through the left foot
4:24
Inhale, come back to center and other side. Pressing down through the right foot now
4:32
Keep the body in one straight line, rather one plane of energy
4:38
Inhale back up, reach the arm. Exhale, flat back, forward. Maybe bend the knees deeply
4:52
Let the crown of the head be heavy. Dip the chin. Bring the weight onto the heels rather than the balls of the feet
5:03
Let the shoulders relax. Release the spine. Head is heavy. Gravity takes over
5:13
and play with rocking forward and back if you'd like and bring yourself back to center
5:26
inhale keep the knees bent glide the hands up to the thighs dip the chin looking
5:33
straight down at the ground squeeze the shoulder blades together half lift so you're
5:40
keep the knees bent we're not locking out the knees flat back, engage the core
5:46
Stay here for a moment. Squeeze the elbows towards one another. See how it feels to be in this half lift
5:52
One more inhale here and exhale, pull. And the knees super deeply, dip the chin and inhale, roll all the way back up to standing
6:04
Reach the arms above the head, joyous. Exhale, press the air away
6:09
Take the hands to clasp behind the back. opening across the collar bones lift the chest high press the fist away from you engage the
6:25
core big breath in big breath out sink into chair keep the clap pressing the fist away from
6:35
you wait in all four corners of the feet look down make sure you can see your toes engage the
6:40
core lengthen the tailbone in the direction of the heels rather than booty popping up in the air
6:47
so that might mean you lift your torso a little higher that's fine all good and take a breath
6:56
look over the right shoulder keep that clasp inhale here exhale back to center
7:04
inhale find length along the spine exhale twist to the left with over the left shoulder inhale here exhale back to center sink a little deeper in the chair
7:17
inhale exhale step the left foot back high lunge with a clap walk the fifth down the left leg look up open across the heart space imagine you
7:34
직 have that string in the center of your chest now and the string is lifting you up towards
7:39
the sky excellent exhale bring the torso to the left of the right foot head in the direction of
7:48
the right ankle humble warrior allowing gravity to take over the fist really opening along the
7:57
shoulders press that left heel away from you for balance good inhale come back up
8:04
High lunge, torso over the right pose to the right leg. Twist the left shoulder down now right shoulder up Look over your right shoulder maybe or at least to the right side of the room Keep pressing the left heel away from you and gauge the core Inhale grow a little longer along
8:19
the spine and exhale twist a little more from the abdomen. Awesome. Inhale release. Come back up
8:26
High lunch. Exhale, plant the palms. Step it back to plank. Good job. From here take the feet
8:36
about mat the width, mat width apart. Left hand a little bit closer to the center
8:41
Reach the right arm forward. Three pointed plank. Take the right hand to the right thigh
8:49
Engage the core, square the hips. Good. And release. Other side. Left hand reaches forward
8:59
Left hand to the left thigh. Square the hips. Engage the core
9:03
Spread the fingers wide. You might notice you're shaking. That's fine. Release
9:09
Bring the belly to the mat. Squeeze the elbows together. Inhale, lift the heart space forward and up, cobra
9:18
Exhale, release. Press it back to Downward Facing Dog. First Downward Dog of the Day
9:31
Keep the knees bent. Lift the hips high. Maybe play with straightening one leg and then the other
9:39
that feels today. Create space between the shoulders and the ears. Gaze at the space between the feet
9:55
Inhale, come onto the toes, bend the knees, look between the hands, exhale, hop step
10:00
or jump to the front of the mat. Inhale, half lift like we practiced before
10:05
engage the cord, dip the chin, squeeze the shoulder blades together, Exhale, fold
10:12
Inhale, dip the chin, ragdoll roll up to standing. Reach the arms up above the head
10:19
Exhale, press the air away. Come to clasp behind the back, reverse the clasp
10:24
Funny thumb on top. Inhale, lift open. Exhale, sink the hips chair
10:33
Inhale, look over the left shoulder. Exhale here. Inhale back to center
10:42
Pause for a moment. And then look over the right shoulder. Big breath here
10:50
Back to center. And step the right foot back this time. High lunch
10:56
Walk the fist down the right thigh. Look up, smile. Press the right heel away from you
11:03
And bring the forehead down towards the left ankle. Humble warrior. Gravity takes over
11:14
If you lose your balance, just come on back to it. Inhale, come back up
11:24
High lunge torso over the left thigh and twist to the left
11:31
Press the right heel away from you. Bend more deeply into the left leg. Find length along the spine on the inhale
11:37
and exhale twist a little bit deep. Inhale, release. Come back up
11:48
Exhale, plant the palms. Step it back to plank. Take the feet as wide as the mat
11:56
The right arm reaches forward and swoops back to touch the thigh
12:00
Swoops forward. Swoops back to touch the thigh. Square the hips as best you can forward
12:06
Back to touch the thigh. and place the hand down left arm forward touch the back forward square the hips touch the thigh forward
12:19
touch the thigh place it down bring the belly to the mat inhale cobra exhale release from
12:30
here we'll reach the arms ahead of us on the mat on the mat
12:37
and on the inhale, lift the heart space, the feet, and the arms, squeeze the elbows into the side body
12:47
reach back out and exhale, bring the forehead to the mat. So you'll notice if you're watching that I didn't bring my forehead to the mat just now
12:59
That's because I have my mic and the sound becomes distorted in too close of proximity like that
13:05
So to repeat, we'll practice one more time. Dip the chin, length in the back of the neck
13:12
Inhale, reach the hands and the feet and the heart and the head in the air
13:17
Squeeze the elbows in towards the body. Squeezing the shoulder blades together
13:22
Reach and forehead. And everything releases back to the mat. We'll do this 10 times
13:29
On your count. And when you're done, just meet me in child's pose
13:34
because I won't be counting out loud due to the mic. So we'll just see each other there 10 times
13:41
Don't cheat. I'll know if you've cheated. Last one
14:24
And press back in to child's pose. Knees as wide as the mat, forehead on the mat, palms facing each other
14:34
Inhale, come into tabletop
14:50
Knees underneath the hips, hands underneath the shoulders, inhale, kick the right leg, back, flex the foot
14:58
heel to the sky, square the hips, engage the core, left arm reaches forward
15:04
for three two one release other side left foot kicks back flex the foot square the hits
15:15
engage the core lift the navel up towards the spine and reach the right arm out
15:20
plug the shoulder blade or sorry shoulder into its socket thumb to the sky for three
15:28
two one and release press it back it's downward facing dog. Inhale, lift up onto the toes and exhale, bring the heels over to the right, press down
15:46
through the left hand. Inhale back up to center and exhale, bring the heels to the left, press through the
15:55
right hand. Inhale back to center. Exhale if the heels release down towards
16:04
Downward Facing Dog. And inhale, rock forward to plank. Core up. Navel in
16:11
Exhale, Downward Dog. Inhale, Plank. Exhale, Downward Dog. Inhale, Plank
16:24
Exhale Downward Dog Inhale right leg kicks up exhale knee to nose inhale here and step it through come on up I lunch
16:38
left heel moves away from you right knee over the right ankle and from here bring the torso
16:49
over the over the right leg engage the core long light of energy from the heel of the left
16:57
foot to the crown of the head reach the arms like cactus arms in front of you you'll open
17:06
them like a book and close so squeeze the shoulder blaze together one and close open like a book two
17:15
we're like wings three four five six seven wait on the right leg eight two more more nine
17:36
Back up, high lunge. Exhale, plant the palms. Step it back to Plank. Chaturanga to Upward Facing Dog. Second
17:47
Chaturanga, optional to downward facing dog. Inhale, left leg lifts. Exhale, knee to nose. Squeeze it tight. Inhale here. And exhale, step it through. Come on up. High lunch
18:06
Strong high lunch Left knee over left ankle press the right heel away from you square the hips
18:14
And bring the torso over that left leg. You might need to hop the right toes in just slightly
18:18
Long line of energy crown of the head to the heels Bring the hands in your chicken wings
18:27
Backward chicken wings or you can have them a little bit straighter imagine you have weights in your arms in your hands
18:33
And squeeze the shoulder blades together like you've got a pencil in between them
18:38
I need to hold it there. 10 times. 1. 2. 3. 4
18:48
Core tight. Weight in the left heel. 5. 6. Pause at the top
18:54
7. 8. 9. 10 squeeze. Inhale. Come up. High lunge
19:05
Exhale. Plant the palm. step it back plank chaturanga upward facing dog optional second chaturanga it's a downward facing dog
19:18
come back to the breath heart space melts towards the thighs navel sucks up and in gently dip the chin
19:36
Inhale, rock forward to plank. Shoulders over wrists. And drop the right hip down, left hip up, side plank on the right side
19:49
You can take the left foot in front of you for balance, kickstand
19:57
You can drop the right knee down for kickstand as well. or you can come down on your forearm
20:09
Squeeze the shoulder blades together here. Engage the core. Lift the hips
20:14
Flex the feet if you're up. Smile. Reach up and overhead. Plank
20:22
Other side. Drop the left hip down. Right hip up. Kickstand. If that's where you're at today
20:31
Engage the core. Flex the feet. Squeeze the shoulder blades together. Energy in the fingertips
20:42
Reach up and overhead. Flank. Bring the belly to the mat. Inhale, cobra
20:52
Exhale, release. Reach the hand back towards the feet. Inhale, lift the feet, lift the heart
20:59
Fingertips reaching towards the feet, energetic. Lift the heels higher. Squeeze, squeeze, squeeze
21:05
And release. Press it back to child's post. Inhale, tabletop
21:17
Keep the knees where they are, reach the hands all the way to the front of the mat
21:24
Hips over knees, press the hips back. Heart space moves towards the mat
21:29
Extended puppy. Walk the hands back in
21:44
Come to sit on your heels. Take the left hand forward, right arm up, cross at the elbows
21:52
and you can just reach around and grab the back of your shoulders for a nice big hug
21:58
Or take the backs of the hands towards one another. Or reach around and clasp
22:03
Eagle arms engage the core, lift slightly. off of the heels so you're not dumping all your weight relax the shoulders down the back
22:11
lift the elbows and release shake it out other side right arm forward left arm up cross and
22:24
hug backs of the hands towards each other or clasp hands relax the shoulders lift the
22:31
elbows maybe look up a little bit and release shake it out come back to table top inhale right arm reaches towards the sky exhale thread the needle
22:50
thread it through maybe bringing the left hand above the head right shoulder right ear on the mat
22:58
and feel free to stay here or you can straighten the left leg grab onto the left toe and deep
23:06
in the twist. If you roll over, that's fine. Just laugh. It's all fun
23:17
It's just yoga. Inhale, coming back, tabletop
23:28
Take a pause. Get your alignment. And then inhale. Left arm up
23:35
Exhale, thread the needle. left shoulder, left ear on the mat, right hand above the head maybe
23:43
And stay here, if this feels good, or straighten that right leg
23:48
grab the right foot with the left hand and deepen the twist. Inhale, come back up, table top
24:06
belly to the mat now reach the right arm out to the side maybe bend at the elbow press the right
24:13
shoulder into the mat and take your left hip opening the left hip up over the right like you're
24:22
opening a book again so now left hip is directly on top of right right shoulders pressing into the
24:29
mat you can have the arm straight or bent maybe bend the left leg to support behind you
24:36
Maybe grab a block for underneath your head It should feel like a great stretch in the front of the shoulder If it not play around with where you put your arm
24:48
So it could be straight, it could be bent, it could be at a diagonal
24:54
See where you feel the tightest in the front of your shoulder chest area
25:07
All right, coming out of it, take the left hand out this time
25:11
Again, maybe bend, maybe straight. Your choice, I prefer bent. Press the right, sorry, left shoulder into the mat
25:21
Roll the right hip on top of the left like you're opening a book. Notice that this side might be different than the other
25:31
Except where you are today. Breathe in to the places where you
25:37
you feel sensation. Hopefully that place is in the front of the shoulders
26:07
Back up. Press it up into tabletop and come to sit on the bump
26:16
Take the legs long about hip distance apart, heels into the mat
26:20
Take the hands behind you by turning to the left. Lift the right hip up
26:26
Martial arts twist, bring the forehead in the direction of the mat. Back through center, other side
26:34
Hands to the right and back. left hip lift and back take the hands behind you now
26:43
point the toes spread the fingers lift the hips reverse plank lift the booty high
26:56
press through the toes engage the entire posterior chain big breath in
27:04
and exhale release you did forward fold maybe keep a micro bend in the knees flex the feet
27:15
coming back up swoop the right leg behind you now left leg forward come into pigeon
27:30
press to the top of the right foot press the right hip forward left
27:35
Hit back. Inhale, find length along the spine, squaring the hips. And exhale, hold if it's in your practice
27:43
If it's not in your practice, you can stay in an upright pigeon. Continuing to slow down the breath
27:55
Press through the top of the right foot. Press the right hip down
28:01
Breathe into wherever it is that you feel the sensations to day
28:10
Listen to your body when it's talking to you. Support it in its needs
28:30
Walk the hands in towards the body. Lift once more. baby back bend look up and swoop the right leg forward now left leg swoops back pigeon on the other side
28:45
again you might notice that one side is different press down through the top of the left foot
28:53
square the hips inhale grow taller press the right hip back left hip down and exhale if it's in your
29:00
practice forward fold Inhale. Come back up
29:34
legs in front of you now soles of the feet to the mat and roll all the way down onto your back take the
29:47
right knee into the chest left leg long supine twist over your right shoulder maybe shoulders stay on the
29:59
mat it's okay if the knee is lifted Move through center, right leg, long, left leg in
30:08
Supine twist, other side. Back through center, point the toes, lift the arms above the head, arch the back, cat stretch
30:30
And exhale, release into Shavasana. Our final resting pose. Let the shoulder blades shimmy up underneath the heart space, the chest widen, hands, arms, shoulders, feet heavy
30:58
Release whatever breath you may be holding on to. allowing the rhythm to return to its normal cadence the eyebrows release the jaw relax
31:24
and allow the body and the mind to reap the benefits of this practice knowing
31:34
that everything that we do when we learn on the mat moves with us into our lives
31:46
Yoga is not only this physical practice that we find each day on the mat, but in the way that we move
32:04
in the way that we think, in the way that we act in our life
32:13
Take the time now to pause to be still. For as long as you're able
32:30
And I will see you next time. in this practice together from my heart to yours
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