WEBVTT

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- Hey everyone.
Welcome to Yoga with Adriene.

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I'm Adriene and this is Benji.

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And today we 
have an awesome yoga

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for neck and shoulder release.

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So this is a beautiful time
for you to just take a break

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from all your tasks 
and tend to your body,

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particularly the 
neck and the shoulders

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where we hold a lot of 
tension, a lot of stress

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from either 
emotional things, mental things,

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or from our other 
fitness activities.

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So as we're 
gearing up for summer

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and we're wanting 
to amp up our activity,

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a lot of that can 
sometimes manifest

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in the neck and shoulders.

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So it's all connected, right, 
the mind and the body.

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Here's an 
opportunity to tend to it.

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So hop into something 
comfy and let's get started.

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(gentle upbeat music)

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Alright, my friends, let's
begin in a comfortable seat.

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You can do this 
sequence in a chair

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or on the edge of your couch.

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Or get down nice and low 
into Sukhasana, easy pose.

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And I'm sitting on a 
little blanket today.

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You can sit on a little cushion

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or a little towel 
if you like as well.

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But the main thing is you
want to come into a position

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where you can find 
length though the spine,

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up and down the spine, right?

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So if you feel that your 
spinal cord has collapsed,

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let's see if we can pause the
video and make adjustments

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so we can at least 
sit up nice and tall.

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And it will be 
an active lift, so

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I just say that 
because a lot of people

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are new to the practice.

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It's really hard to 
sit up nice and tall.

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So I just want 
to acknowledge that,

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and that's why 
we're going to work

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on the body 
today with the breath.

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When you're ready, take 
a moment to close your eyes

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and just tune into 
how you're feeling.

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And we'll do so by 
noticing the breath.

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And as you're ready, 
just taking a couple

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of nice refreshing inhales
and exhales, just on your own.

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Feel it out.

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Great.

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Just take a moment to 
kind of clear the slate.

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Maybe this image of 
kind of clearing your desk.

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So that you can really just
tend to yourself in this moment.

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We're going to 
get a great stretch,

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a great release in the 
neck and the shoulders.

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But you can also take this time

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to just do a little 
energetic hygiene, right,

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because it's all connected.

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Great, then open your eyes.

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And after you've 
taken a couple amazing,

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beautiful refreshing 
deep breaths in and out.

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So don't skimp on that.

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We'll bring the 
hands to the heart.

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I feel like 
I need to acknowledge

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that my voice is 
super low today. (laughs)

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Allergies.

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Press the palms together.

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Active arms here.

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When you're ready, 
elbows go out left to right.

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Now imagine a 
string pulling you up

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from the crown of the head.

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So literally use 
your creative mind,

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your imagination 
to see the spine,

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the vertebra 
lifting and lengthening.

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Keep breathing.

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Pressing the palms 
together, elbows left to right.

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You're wanting 
to create a little heat,

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a little prana here.

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Sit up nice and tall, 
lift the chest.

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Again, imagine that 
string pulling you up

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from the crown of 
the head even more.

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And then release everything.

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Awesome.

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Hands come to the knees here.

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So if you're on a chair 
you'll go arms out long.

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If you're on the floor, see if
you can wrap the arms around.

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So this will be 
different for everyone

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so that you can 
create a little bit

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of leverage here as well.

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So arms nice and straight.

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And then when you feel 
like you've found that,

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inhale, wrap the shoulder
blades around your heart space,

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and lift your chest up.

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See if you can keep 
the image of that string

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just lifting and lengthening

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up through the 
crown of the head.

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And then from here, inhale in.

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Keep the heart lifted.

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Just exhale chin to 
chest, nice and slow.

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And then inhale, carve a 
line with the nose, look up.

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Then exhale.

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Keep the heart lifted, 
chest lifted, chin to chest.

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So there's a little bit 
of connection with the hands

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and the legs here, so you have

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that leverage as 
you inhale, look up.

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And as you exhale, 
chin to chest.

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Inhale, look up.

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And exhale, bow the head.

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Keep it going, 
a couple more times.

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See if you can keep the 
shoulder blades really firm

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on the back and 
the heart lifted.

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Then if you're experiencing 
any fussiness at all

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in the lower back, 
draw the navel in,

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hug the lower ribs in 
a little bit to support.

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Cool, one more time.

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Inhale to look up.

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And this exhale chin to chest.

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And then continue the journey.

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Let the shoulder blades release.

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And we're going to bring 
the navel towards the back

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of the spine and round 
through the spine here.

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Now a lot of us 
in the community,

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we've done this 
shape before, right?

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Think Cat Pose.

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But see if you can 
really kind of sink in,

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find more depth here 
today by wrapping, excuse me,

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releasing the shoulder 
blades to wrap forward.

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And then hug the lower 
ribs in, create more stretch

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by hugging the front 
body to the back body.

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Then notice if 
you're clenching in the jaw

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or in your forehead 
or anything like that.

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And soften.

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Breathe deep.

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Close your eyes and feel it out.

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See if you can imagine 
the muscles of the back

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and the shoulders 
stretching, lengthening.

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Neck

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gaining more length, 
more space with every inhale.

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And use your exhale to 
soften, release any tension,

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any congestion, any stress 
that's been building up.

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This manifests in the body.

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This manifests through

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tight muscles which 
cause us discomfort.

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So you've got to 
bring the breath.

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Bring nice poignant breath.

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Great, then ground 
your tail down to the earth

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and start nice and slow


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articulating up 
through the spine.

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So we start to 
tilt the pelvis back

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and we roll up through 
the spine nice and slow,

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and the crown of the head is
the last thing to lift up.

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And then just see if you can
imagine the natural curve

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of your spine, which is
different for everyone, right?

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And then when you're 
ready, open the palms,

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elbow creases 
up towards the sky.

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Squeeze the 
shoulders up to the ears

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and then wrap them back.

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And so the 
placement of your hands

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is going to move 
back, back, back.

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Wrap them back.

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And then bring the hands to
the tops of the thighs here.

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And then again, 
firm the shoulder blades

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down the back body.

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And inhale, lift from the crown.

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Lift your chest.

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So you're engaging.

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In fact, go ahead and 
lift your hands a little bit,

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gentle pulses here.

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Back with the elbows.

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You're engaging all the 
muscles around the shoulders.

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You should be able to 
even feel it a little bit

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in the muscles of the arms.

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So baby pulses here.

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Again, if you're 
feeling any fussiness

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in the lower back body 
find support from within.

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Draw the navel in.

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Connect to your core muscles.

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Great, we're here for five.

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Breathe deep.

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Four.

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Three.

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Two, reach the fingertips 
all the way up on the one.

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Here we go.

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Spread the fingertips, 
lots of energy.

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Reach for the sky.

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Then bring the palms together
and really activate them.

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See if you can 
press, press, press.

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Notice that the shoulder blades

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have kind of released forwards.

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See if you can, 
again, bring them together

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and firm them 
down the back body.

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Great, press the palms
together, create a little heat.

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And then here we go.

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We're going to take 
the fingertips back,

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elbows towards the sky, 
and lift the elbows up.

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So the arms 
might be able to create

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a little bit of 
leverage for the head.

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But you're using your 
core to support the back.

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One more big breath 
in here, you got this.

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Lift the elbows even more.

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And then exhale, 
release everything.

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Fingertips come 
down gently at your side.

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Awesome work.

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Okay, so here 
we're going to bring

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the palms back and release.

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If you're in a chair then 
I'll give you a variation.

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But if you're on the floor,
here's the first variation.

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So actually I'll 
give you the chair first.

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Chair, if you're in a variation

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you're just going to 
cross one leg over the other.

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And then do the 
same thing that we do

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on the floor with the neck.

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So just crossing the legs.

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If you're on the 
floor you're going to go

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windshield wiper legs.

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So bring the feet out wide.

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Again, hands come behind you.

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Notice if you've already 
started to collapse here.

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See if you can 
maintain that integrity

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of that length up 
through the crown.

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Cool.

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Then take a second to 
just wake up your feet.

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Dig your heels into the earth.

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It's all connected.

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You know, I am really 
honored to get to make

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these yoga videos, but, 
you know, it's all just yoga.

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Yoga for this, yoga for that.

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So even though yoga for 
neck and shoulder release

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it's like, right, it's connected
to the soles of our feet.

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It's all connected, 
one moving part.

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All right, that's my spiel.

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Let's do the dang thing.

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Bring the knees slowly,

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so keep the heart 
lifted over to the left.

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And then pause.

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Just notice the 
sensations of the body there.

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And then see if you can find

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more length 
through the crown here.

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So that might mean making an
adjustment with your hands.

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It might mean firming 
the shoulder blades again,

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lifting the heart.

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Hey buddy.

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My assistant.

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Yeah, he's good at Pranayama.

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He's good at yoga, all branches.

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Okay, inhale, lift the chest.

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So once you find that integrity

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then you're going 
to keep this length

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up through the crown again.

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Imagine that 
string pulling you up,

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very important, very important.

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And then keep that length,

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and then look away 
opposite direction.

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Then breathe a little deeper.

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Maybe soften your 
eyes or your gaze.

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Make sure you're not clenching

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or holding in the 
toes or the fingers.

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And we breathe here.

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So really reap 
the benefits of this time,

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this therapy by 
breathing deep in and out.

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And then ground down through
the shoulder blades again.

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Firm them up and find length
in that left side of the neck.

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Careful not to 
completely collapse right side.

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Great, one more breath, inhale.

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And then find the 
courage to look back to center.

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Okay, great.

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Rolling through 
to the other side.

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I'm going to take a little break

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off the hands here if you need

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by coming to Thriller 
arms or rotating the wrists.

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And then when you're ready, 
you know what to do here.

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Take it to the other side.

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Again, if you're on a 
chair you're crossing the legs,

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kind of like we would at a desk.

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And looking away.

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Both of these shapes are
pretty awesome if you ask me.

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So in your own time travel
there, listen to your body.

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Inhale, lift the chest.

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Imagine that string.

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And when you're ready, 
do your look away.

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Oh yeah, this side's good.

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Great, take two 
more deep breaths.

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And then slowly be brave,

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come back to center, 
face your fears.

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Okay, come up off the wrists.

00:12:37.544 --> 00:12:40.213
If you're in a chair, bring
the feet flat to the ground.

00:12:40.213 --> 00:12:42.482
If you are on 
the ground, let's go

00:12:42.482 --> 00:12:44.084
one foot in front of the other.

00:12:44.084 --> 00:12:46.119
It doesn't matter which one.

00:12:46.119 --> 00:12:47.687
Again, if you need 
to come off the wrists

00:12:47.687 --> 00:12:50.357
or work out the wrists, 
listen to your body.

00:12:50.357 --> 00:12:52.125
Take good care.

00:12:52.125 --> 00:12:53.460
And then when you're 
ready we're going to interlace

00:12:53.460 --> 00:12:55.362
the fingertips, 
open palms, open thumbs,

00:12:55.362 --> 00:12:57.597
and bring them up 
and over and behind

00:12:57.597 --> 00:13:00.033
to just the back of the head.

00:13:01.311 --> 00:13:04.547
Thumbs come to the neck here.

00:13:04.547 --> 00:13:09.052
And then inhale, lift the
chest, lift the elbows, look up.

00:13:09.052 --> 00:13:10.687
Open the elbows 
as wide as you can.

00:13:10.687 --> 00:13:13.490
See if you can open them even
wider, even wider, even wider.

00:13:13.490 --> 00:13:14.958
Be mindful.

00:13:14.958 --> 00:13:18.294
And then exhale 
slow as you can go.

00:13:18.294 --> 00:13:20.764
Chin to chest, 
rounding the spine.

00:13:20.764 --> 00:13:23.266
And then you're not 
pressing with your hands at all.

00:13:23.266 --> 00:13:24.801
Just kind of 
letting gravity do the work.

00:13:24.801 --> 00:13:25.969
And the elbows will come in

00:13:25.969 --> 00:13:29.806
towards your 
forehead or your third eye.

00:13:29.806 --> 00:13:31.708
And you are in control.

00:13:32.689 --> 00:13:36.659
And I can see a little 
toothpaste on my shirt.

00:13:36.659 --> 00:13:40.422
Real class act, real classy.

00:13:40.422 --> 00:13:43.400
Okay, we're here for a 
good amount of breaths,

00:13:44.554 --> 00:13:47.870
inviting a release, a surrender.

00:13:51.985 --> 00:13:56.423
And also taking a 
moment to just kind of explore

00:13:56.423 --> 00:14:00.064
or maybe refine,

00:14:00.064 --> 00:14:01.194
if that speaks to you.

00:14:01.194 --> 00:14:05.411
Pulling the shoulders 
a little bit back softly.

00:14:07.297 --> 00:14:11.002
Relaxing the jaw, the forehead.

00:14:14.814 --> 00:14:17.685
Close your eyes, breathe.

00:14:33.943 --> 00:14:35.311
Awesome work.

00:14:35.311 --> 00:14:38.848
From your core, think 
Uddiyana Bandha, naval lock.

00:14:38.848 --> 00:14:40.617
Draw the navel in and up

00:14:40.617 --> 00:14:44.521
and let that be your 
cue to slowly roll up.

00:14:44.521 --> 00:14:45.755
We're going to 
come all the way up,

00:14:45.755 --> 00:14:47.624
crown of the head 
lifts up towards the sky.

00:14:47.624 --> 00:14:50.393
Elbows go super 
wide one more time.

00:14:50.393 --> 00:14:53.363
Inhale in, and then 
exhale, big stretch.

00:14:53.363 --> 00:14:54.364
Have fun with this.

00:14:54.364 --> 00:14:55.732
Ooh, maybe you yawn.

00:14:55.732 --> 00:14:57.667
Turn your head one way.

00:14:59.048 --> 00:15:01.518
And maybe the other.

00:15:01.518 --> 00:15:03.420
Make it your own 
here, a little stretch.

00:15:03.420 --> 00:15:05.478
Mmmm, awesome.

00:15:05.478 --> 00:15:07.083
You're going 
to cross one arm over.

00:15:07.083 --> 00:15:08.184
It doesn't matter which one.

00:15:08.184 --> 00:15:10.086
Take it into this 
little stretch here.

00:15:10.086 --> 00:15:13.089
Plug the shoulders 
down and lift your chest.

00:15:13.089 --> 00:15:16.025
Imagine you're a 
marionette string.

00:15:17.233 --> 00:15:18.568
And then switch.

00:15:24.938 --> 00:15:25.772
Wonderful.

00:15:25.772 --> 00:15:28.942
Hands come together, 
Anjali Mudra at the heart.

00:15:28.942 --> 00:15:31.210
Sit up nice and tall.

00:15:31.210 --> 00:15:35.548
A humble tucking of the 
chin, just a little tuck.

00:15:35.548 --> 00:15:37.684
Close your eyes if you like

00:15:37.684 --> 00:15:40.920
and listen to the 
sound of your breath.

00:15:43.329 --> 00:15:46.519
Acknowledging that the mind
and the body are connected.

00:15:48.314 --> 00:15:49.148
Amazing.

00:15:51.691 --> 00:15:55.862
Repeat this sequence when you
feel like you need to release.

00:15:57.790 --> 00:16:00.693
A friend of mine, 
friend and mentor,

00:16:00.693 --> 00:16:04.864
always is talking to me 
about how often neck pain is

00:16:07.540 --> 00:16:09.275
not seeing both 
sides, or not seeing

00:16:09.275 --> 00:16:11.744
more than one side to something.

00:16:11.744 --> 00:16:14.998
So that might be something 
to look into or consider.

00:16:17.560 --> 00:16:20.430
And often when we are 
kind of amping up for summer

00:16:20.430 --> 00:16:22.499
and workouts we're 
doing a lot more ab work

00:16:22.499 --> 00:16:25.268
and just a lot more 
activity fitness-wise.

00:16:25.268 --> 00:16:27.804
And that can sometimes manifest

00:16:27.804 --> 00:16:29.305
in the neck and the shoulders.

00:16:29.305 --> 00:16:33.910
So repeat this sequence 
to find length and release.

00:16:33.910 --> 00:16:36.813
Let it be a physical release

00:16:36.813 --> 00:16:38.868
but also you can 
take this opportunity

00:16:38.868 --> 00:16:41.751
to choose to let go of anything
that's not serving you.

00:16:41.751 --> 00:16:45.746
Just release it 
with every exhale.

00:16:47.220 --> 00:16:48.388
Here we go, deep breath in.

00:16:48.388 --> 00:16:51.457
Lift the thumbs 
to the third eye.

00:16:51.457 --> 00:16:52.692
And one last release.

00:16:52.692 --> 00:16:55.428
We exhale, 
bowing, head to heart.

00:16:57.700 --> 00:17:01.070
I swear Benji just 
sighed right when I did that.

00:17:01.070 --> 00:17:01.904
That is amazing.

00:17:01.904 --> 00:17:04.173
I hope the mics picked that up.

00:17:04.173 --> 00:17:05.907
Alright, 
namaste my dear friends.

00:17:05.907 --> 00:17:07.944
Let us know how 
it goes down below.

00:17:07.944 --> 00:17:09.945
Questions, 
comments always available.

00:17:09.945 --> 00:17:11.647
Subscribe to the 
channel if you haven't already.

00:17:11.647 --> 00:17:15.018
Invite your friends, your foes,
your family to do the same.

00:17:15.018 --> 00:17:16.219
And I'll see you next time.

00:17:16.219 --> 00:17:19.388
(gentle upbeat music)