Prenatal Yoga for Neck & Shoulders - 20 minute Yoga

Hi there! Thanks for joining me today.
 
Today we're going to work through a short easy sequence that's going to target the neck and the shoulders and just the chest.
 
Perfect for when you're pregnant any stage of pregnancy.
 
At the moment you might be starting to feel a little bit more way down in your chest area in your shoulders.
 
Let's just get straight into it.
 
Let's rest the hands lightly on the thighs just to begin with and just close down your eyes.
 
It's taking a bit of time to tune into your breath. If for any reason sitting in a cross-legged position is not comfortable for you, you could sit on a cushion to elevate your hips or this whole sequence can also be done sitting in a chair. Feel free to grab a chair if that's going to be better for you.
 
Still allowing the breath to be free and easy, feeling the belly expand, the chest expand and soften as the exhale and then gently opening your eyes.
 
Have your right leg in front to start off.
 
We thought if you're sitting in a chair just stay as you are. Release the arms down by your side. Let's take an inhale sweep the arms up bringing the palms of hands together and then exhale draw the hands down through your center line.
 
Do that two more times, inhale sweep the arms up looking towards your thumbs and then exhale draw the hands down and we'll do that one more time.
 
Inhale sweeping the arms up and then exhale drawing the hands down and let's just bring interlace the fingers.
 
Inhale spring the hands up and then as you exhale turn the palms up towards the ceiling.
 
If you can, then press the palms of hands up.
 
We're just going to hold it here thinking about lengthening up through both sides of the waist and pressing down through.
 
The common thing to do here is to start to flare open your rib cage.
 
You want to let the rib cage just soften down. Think about the upper part of your back or mid to upper back reaching upwards and just steady spot with your eyes.
 
Nice deep breaths. I'm going to take an inhale as you exhale. It press the rib cage out to the right and turn the head to look over to the right just reaching the hands over towards the left and then we're going to inhale come up through the center, exhale, rib cage over towards the left turning the head towards the left hands to the right and then inhale come back up through center.
 
Hands to the left, rib cage to the right and then inhale up through center and then exhaling over so your right hand side but the rib cage keeps pressing over towards the left and then inhale back through center.
 
Exhale to release your hands down.
 
Roll those shoulders out a few times.
 
Let's grab your strap. If you don't have a strap, just grab a tie or a belt or anything that you can that where you can hold it.
 
It's nice and long.  
 
We're just going to start with the hands down to your knees and hands just bit wider than your shoulders yet as I'm gonna take it inhale come all the way up and then as he hits her bring this hands behind you down as far back as you can.
 
If you can't release the strap enough so you can come all the way back then inhale come back forward and then exhale bring the hands back.
 
Inhale circling the arms forward and then it will help serve the arms back.
 
Inhale come forward bring those hands.
 
Now we've got as far back. I'll just bring those hands up above here and I'm going to start to take the hands back at the same time trying to flare out the rib cage.
 
Lift the rib paste off of that but press those hands back so really opening across the front of the chairs particularly those pecs there and you can close down your eyes.
 
Breathe into that upper body area as you exhale. If you're feeling any more space, if you just reach those hands back a little bit further at the same time just keep rolling those armpits slightly towards one another so you're not  hyper-extending into those shoulder sockets.
 
It's last couple of breaths here and then let's inhale come back up to center. Keep those arms up above the head.
 
There's the exhale we're just going to reach out over to the right, you can let that rib cage open up to the left and then coming up through the center letting the right side of the rib cage open up and then inhale come up to center exhaling over to the right again and then inhale up through center.
 
Exhale over to the left inhale up through center and then let's just drop this left hand down onto the upper back right. Release the strap with your right hand and then bring that right hand up onto your back so you want to start to crawl that right hand up.
 
You can crawl it up the strap so we're going to try to work towards a monkey grip here.
 
Walk that right hand up the strap towards your left hand if you can.
 
You're taking hold of the fingertips. If you can't, just holding on to the strap, I'm just going to stay here and I just like you to take the gaze towards the tip of the nose.
 
When you guys see the tip of the nose it really encourages you to draw your focus inwards, really noticing the experience of your own body, see any sensations that are coming up.
 
Try to let that left shoulder relax.
 
 

Hi there! Thanks for joining me today. Today we're going to work through a short easy sequence that's going to target the neck and the shoulders and just the chest. Perfect for when you're pregnant any stage of pregnancy. At the moment you might be starting to feel a little bit more way down in your chest area in your shoulders. Let's just get straight into it. Let's rest the hands lightly on the thighs just to begin with and just close down your eyes. It's taking a bit of time to tune into your breath. If for ...