20-Minute Yoga for Upper Body Mobility | Neck & Shoulder Relief

Hi my name is Amanda and today we're going to be doing a yoga routine based on upper body mobility. We won't be using any tools today so let's get started. If you're not in a place where you can do this with me right now, please save this video to your watch later and follow whenever you can. Today we're going to get started lying on our backs. Come all the way down onto your back, arms and legs long, taking a moment just to feel your body come into alignment. Lower your eyelids, allow everything to relax down. Start to slow and deepen your breath in and out through your nose. If you'd like, you can bring a hand to your belly, a hand to your heart. Feeling that breath fill you up, exhaling fully out through your nose. Reach your arms overhead, full body stretch, pulling the toes away, reaching the fingers, Fingertips to toes, big stretch, and then bend your knees, bring them into the chest. Take a nice big hug, squeezing it all in. Maybe rocking side to side, releasing that low spine, massaging it out. And then start to rock forward and back until you come up to a comfortable seat. Bring up straight and tall, confident and comfortable. Hands come to your knees. Keeping your chin just slightly tucked, eyes forward, We'll start to roll the shoulders, pulling them forward, up to your ears, pulling them, squeezing them back and down. Push forward, pull up, pinch back, roll down. Keep moving in this circular motion, rolling those shoulders and then other direction. Push them forward and down, pull them back, forward and down, pull them back. Keep moving and then release them down. Nice deep breaths in and out. Gaze goes to the right, pulling your head as much as you can, back to front, over to the left, back to front, over to the right, back to front, to the left, back to front, keeping it straight forward. Tilt right ear to right shoulder. Keep pulling those shoulders down, back straight, left ear, left shoulder, straight. Right ear, right shoulder, back straight, left ear, left shoulder, turn your head to the right and then pull your chin down, bringing your right hand up to the back of your skull, pulling it gently forward, step back to center, turn your head to the left, pull your chin down, bring your hand to your head and pull it over to the left, release. Take a couple of forward half circles You can go back, but make sure to pull your neck out so that you're not crunching into that neck with these circles. Pulling those shoulder blades back. Inhale to lift your arms, reach up, and then open them out. Palms. First finger is the lead. Roll your shoulder in and back out. Other shoulder rolls in. Keep rolling, moving at your own breath pace. Shoulder girdles. Feeling some tension ease out of like with your arms out. Pull your elbows into the midline. Stay here, breathe deep. Breathe into those shoulders. Tighten your core so you're not pulling out. You're pulling straight. Inhale to reach up. Exhale to drop your hands behind your back. Take a clasp, open your shoulders and bow forward. Pulling those hands up overhead. Inhale to lift halfway, exhale fold even deeper, inhale lift, keep those hands clasped, pull them over to the right, sitting straight and tall, feeling that left side pull over, really releasing that left shoulder, over to the left, feeling that right arm pull over, release the hands, inhale to reach up, and then pull yourself forward to tabletop. Move through some cat-cows at your own breath space, opening the heart on the inhaling and rounding it on the exhale. Maybe you add some sways of the hips side to side or big circles, including the head, shoulders, the waist. And simply step right, step left, inhale, halfway lift, exhale, fold in. Bring your hands to opposite elbows or shoulders and ragdoll sway it out. Releasing that low spine, release your hands and slowly curl your way up to standing. Inhale the arms lift, exhale them down through heart center, shoulder shrug your arms open, releasing them by your side, palms forward, shoulders back, feeling yourself exuding light energy. Out through your third eye, out through your heart, out through your palms. Inhale to reach. Grab that left wrist with the right hand. Side bend over to the right, pulling that left arm overhead. Inhale back through center. Grab that right wrist with the left hand. Side bend over to the left. Inhale to reach up. Reach and release the arms, clasping them together behind your back. Feel those shoulders pull back and bow forward. Pull the arms high overhead. Inhale to lift halfway. Exhale, fold all the way in. Inhale to curl and round up, reach. Inhale that left leg high. Step it out to the right. Big, wide legs here. Sink in, toes face out. Bring your hands down to your thighs. Sink in a little bit more and then press your right shoulder forward, feeling that nice little twist. Spine, inhale, back through center, over to the left. Inhale through center, over, sorry, to the left, through center, over. Inhale to lift, straighten the legs, point the toes forward, reach up and fold. Inhale to lift halfway, lengthen the spine. Exhale fold in. Inhale to lift up and make your way back down to a comfortable seat. Sit on your knees, on your seat, whatever is comfortable. Inhale your arms lift and just moving from your obliques, tic toc side to side. Your obliques are right here and that's all we're moving. Subtle movement, keep your arms steady, keep the rest of your body steady. So that my knees are wide, inhale to reach, exhale, left hand comes to right knee, right arm comes behind as a kickstand, press the heart forward as you twist, and over that right shoulder, you can stay stagnant here, which is more than enough, or moving from the obliques, you can take little circles at the waist, these are called sufi grinds. Getting some fluid pumping through that spine, getting some motion, breathing into it. Inhale to reach up, drop the right hand to the left knee, left arm comes behind, press your heart forward, twist into it, stay here, or take your Sioux Feet grind. Small circles, subtle movement, and the rest of your body still, just moving it the way Inhale, back up through center. Reach and fold to your back. Overhead, pull them down. Shift out of the shoulders, pull them down. Feeling your body align on that straight floor. Lift, lower. Lift, lower. Reach up, lift your legs, shake it out like a dead bug. Shoulders, shake it out. Blood flow going, feet. Press your shoulder blades in together. Use your elbows to press your hips high, knees going straight out from your body, not splayed, not folding, straight out. Lift those hips, lift the glutes, breathe into it. You can bring your hands under your sacrum to lift a little bit higher. Keep breathing and then lower your knees in. Give it a nice tight squeeze. Gaze your shoulders down, pull your knees over to the right, arms open, the T-gaze over to the center, give them a nice tight squeeze, and then pull them over to the left, arms to a T, gaze to the right. Give them a nice tight squeeze, maybe a little kiss on the knees, thank you. for all that they do. Release your arms long, your legs long, deserved rest. Thank you so much for practicing with me today. If you enjoyed the outfit that I wore, be sure to check the shelf below so that you can purchase one for yourself. And don't forget to check out the next video in the series. Take care. Welcome to Yoga Plus. 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