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How To Get Started With Yoga Nidra

YOGA FOR UPPER BACK PAIN RELIEF

YOGA FOR UPPER BACK PAIN RELIEF


UPPER BACK PAIN RELIEF
                      Benefits Yoga se hi hoga


Benefits Yoga se hi hoga


Yoga with sachin

 Hey, everyone. Welcome to Yoga with Adriene.I am Adriene. Today, we have an awesome sequence for the upper back. Irarely meet anyone that doesn't complain about upper back achiness or stiffness,shoulder pain, craving neck relief. So this is a sequence that you can incorporateto your daily routine, your daily practice. You can return to it fivedays a week, seven days a week. 

So be sure to favorite the video so you canreturn to it easily, because I think this is something that everyone canbenefit from. So let's get to it, hop on the mat, and let's learn this upperback sequence. Okay. So to begin, we're going to start ina nice cross-legged position, sukhasana, or the pose of ease here, justpressing into the sit bones and slowly lengthening up through the spine. I'llbring the palms to the knees here, and jumping right in, I'm going to inhale,loop my shoulders, draw my shoulder blades in together and back, as Ilift my heart. 

Now, I don't have to crunch the neck here.Ouch. Just going to keep it nice and open, but I am actively drawing my shoulderblades in and together and down, shoulders away from the ears. Take a deep breath in here, long belly, topsof the thighs draw down. Then on an exhale, I'm going to slowly draw mychin to my chest, draw my naval back, allow my shoulders to round forward,kind of get a little booty massage here as I roll through the buttockand allow the weight of my head to drop over. 

Now, I'm going to hang here for a couple breaths,catching the weight of my palms to the knees here and really just breathing,feeling that upper back stretch, creating a little bit of space herewith each inhale and each exhale. Then rolling back up, I'll loop the shoulders,rolling through, pressing into sit bones, again lifting the heart, drawingthe shoulder blades in together and down, and really creating spacebetween the ears and the tops of the shoulders. 


Tack deep breath in. Smile.Relax your jaw. Then send it back down. I like to call this Mr. Burns' posture here,but we'll put a positive spin on it here. Breathe some space into that upperback. Then inhaling, back up to center, head over heart, heart over pelvis. Okay. Sitting up nice and tall, I'm goingto send my fingertips forward like I'm swimming, crossing them over, swimaround, and then I'm going to interlace my fingertips behind the back. Again, a good marker is to keep the head overthe heart center, the sternum, the sternum over the pelvis. Justnotice whether maybe you tend to sit back like this, which is normal, or maybeyou're overcompensating and shifting the heart forward. Let's try to stackis nice and tall. I'm going to interlace the fingertips, and then I havea couple options here. If I can . . . We'll turn to the side hereso you can see. I can bring the palms together. Check that out. If that'sa little too intense at the moment, 
Imight keep the wrists nice and square,but I'm actively drawing the shoulders down, away from the ears, shoulderblades together, kind of wringing it out in the upper back here, gettingrid of that achiness, kind of massaging that area of the body.

 What will help with that is, of course, takinga nice, juicy, deep breath in and a nice, soft sigh out. Let's do onemore deep breath in. Notice my neck is getting a little involved here. Itfeels good. Slowly release and palms come back to the thighs. Okay. So now, I'm going to come to an extendedchild's pose for a couple breaths. So I'm going to open the knees niceand wide. Big toes are going to kiss together here.


 You can pad these ifyou need to here. If this is too much extension, hyperextension in theknees, you can put a little blanket here between the knees, a little cushion. Then I'm going to sit up nice and tall. Inhale.Reach the arms up towards the sky, and then exhale. Keep the spaciousnessin the side body as I dive forward into this extended child's pose. Fingertips are going to reach towards thefront edge of the mat. Palms are going to spread wide. Notice I'm still lookingforward here, drawing my shoulder blades in together and back, shouldersrotating externally away from the ears. Breathing here, and then slowlybowing forward, opening up the shoulders, melting the heart to the Earth. Forehead kisses the mat, and the arms don'tgo limp here or lazy.

 I kind of stay active here, reaching fingertips towardsthe front edge, connecting hastabana [SP], that hand/Earth connection. Shoulders are alive as I breathe into theupper back. Then breathe into the mid-back. Then send a nice deep breath to the lowerback. Then slowly, when you feel satisfied, drawing a line with thenose, looking forward, and then using the palms to walk it back up. Okay. So now, we're going to come to all fourshere, tabletop position. I'm going to walk my right palm in towards thecenterline here and, on an inhale, send my left fingertips all the wayup towards the sky. Now, I'm not going to collapse into this rightshoulder here. No way. I'm going to press up and out of the right palm,keeping the spaciousness that I've built in this little practice all along,breathing into the upper back here.

 Maybe the arm goes all the way up. Maybeit only goes to here. Just seeing where that space is today, taking anice deep breath in, and then exhale coming back to center. Left palm replaces the right. Right fingertipsreach up. We'll just do this side really fast, inhaling. You can move atyour own pace, drawing that shoulder away from the ear, breathing nice,long, deep breaths, and then exhale back to center. We're going to do it one more time. This time,keep the palms a little bit wide. Instead of drawing the right palm intothe center, I'm going to keep it right where it is as I inhale. Open theleft palm up. Take a deep breath This time, I have the needle. I'm going totake my left fingertips under the bridge of the right arm and come to reston the outer edge of my left shoulder. Left ear comes to the Earth, andI begin to breathe into the upper back here, particularly the left side. For more leverage, I can tent the right fingertipshere,

 maybe bend that right elbow up to find a little bit more inthat upper back. The toes are going to want to come together. I really don'tmind that. But if you like, you can just keep a little integrity hereby keeping the tops of the feet pressing into the Earth. For more leverage or for a little bit of adeeper stretch, you can also add extending the right leg, just kind of usingthe right toes here again to press a little bit deeper into the posture.But I say start here, and then work your way up to here. So being reallymindful in the shoulders here. Let's come out of the posture. Take a deepbreath in and exhale out, following your breath back to center and plantingthe left palm. Again, this time, we're not walking into the center,but keeping it nice and open. As I inhale, right fingertips reach up towardsthe sky, and then exhale, diving through, right fingertips under thebridge of the left arm as I come to the outer edge of my shoulder here. Hello. Breathing here, each side will be a littlebit different. I can use my left fingertips here to tent the palms. Bring thatleft elbow up. 

Another option that I sometimes offer students is to comepalms-together here and just kind of gently extending those right fingertips.That feels nice. Another option to go a little deeper, again,is to extend the left leg. Curl those toes under, breathing into thatupper body, that upper back. Then following your breath to come out ofthe posture, moving nice and slow and mindfully here, and back to all fours. Okay.

 So now, we're going to come onto thebelly for a little cobra sequence, gently coming onto the belly, drawingthe palms underneath the shoulders here, and then keeping the feetjust nice and hip-width apart here, pressing into the pelvic bone, loopingthe shoulders. The elbows are coming in nice and close to the side body. Go ahead and rest your forehead on the mat.Then we're going to move nice and slow here, inhaling and exhaling, pressinginto the pelvic bone, pressing in your foundation, drawing the shoulderblades in together and down, as we slowly look up. Not a big movehere at first, just a nice gentle thing, and then exhale back down. 


Foreheadkisses the mat, moving with the breath. Now, whether you rise up on the exhale orthe inhale is totally your choice. I say for a sequence like this that'stherapeutic and about getting into those dark nooks and crannies, it's justabout following your breath. You might start to find a little more space.We're moving in a nice speed, nice and mindful. Notice lots of space betweenthe ears and shoulders. Then if you want, from here, you can buildthis into upward-facing dog. We're not going to do that today. But if youalready have a practice and you're ready, you can begin to take this intoa nice upward-facing dog. 


When you feel satisfied, you can send it toa downward-facing dog or just a nice little counter pose here, as we comeinto extended child's pose, swimming the fingertips forward, up and back,and then resting the forehead. Shoulders melting forward as webreathe into the back and rest. Okie doke. So that was a yummy sequence forthe upper back. This actually was a request from a viewer. So if you haveother things that you're craving some relief, or you want some yogaknowledge or advice on, leave me a comment below. Leave your requests. Questionsalways welcome. Subscribe to the channel if you haven't already, andI will see you next time. Namaste. 

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