Yoga stretches for neck

Yoga for Neck and Shoulder Relief – Yoga With Adriene

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hey everyone welcome to yoga with

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Adriene I’m Adriene and this is Benji

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and today we have an awesome yoga for

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neck and shoulder release so this is a

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beautiful time for you to just take a

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break from all your tasks and tend to

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your body particularly the neck and the

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shoulders where we hold a lot of tension

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a lot of stress from either emotional

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things mental things or from our other

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Fitness activities so as we’re gearing

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up for summer we’re wanting to amp up

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our you know activity a lot of that can

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sometimes manifest in the neck and

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shoulders so it’s all connected right in

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mind in the body here’s an opportunity

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to tend to it so hop into something

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company and let’s get started alright my

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friends let’s begin in a comfortable

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seat you can do the sequence in a chair

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or on the edge of your couch or get down

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nice and low into sukhasana easy pose

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and I’m sitting on a little blanket

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today you can sit on a little cushion or

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little towel if you like as well but the

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main thing is you want to come into a

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position where you can find the length

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through the spine up and down the spine

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right so if you feel that your spinal

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cord is collapsed let’s see if we can

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pause the video and make adjustments so

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that we can at least sit up nice and

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tall and it will be an active lift so I

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just say that because a lot of people

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are new to the practice it’s really hard

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to sit up nice and tall so I just want

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to acknowledge that and that’s how we’re

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going to work on the body today with the

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breath when you’re ready take a moment

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to close your eyes and just tune in to

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how you’re feeling and we’ll do so by

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noticing the breath and as you’re ready

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just taking a couple nice refreshing

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inhales and exhales just on your own

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feel it out

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great let’s take a moment to kind of

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clear the slate

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maybe this image of kind of clearing

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your desk so you can really just tend to

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yourself in this moment we’re going to

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get a great stretch of great release in

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the neck and the shoulders but you can

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also take this time to just do a little

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energetic hygiene right because it’s all

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connected mmm 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

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out so don’t skimp on that we’ll bring

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the hands to the heart I feel like I

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need to acknowledge that my voice is

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super low today allergies press the

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palms together active arms here when

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you’re ready elbows go out left to right

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now imagine a string pulling you up from

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the crown of the head so literally use

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your creative mind your imagination to

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see the spine the vertebra lifting and

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lengthening keep breathing pressing the

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palms together elbows left to right

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you’re wanting to create a little heat a

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little prana here sit up nice and tall

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lift the chest again imagine that string

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pulling out from the crown of the head

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even more and then release everything

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awesome hands come to the knees here so

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if you’re on a chair

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you’ll go arms out long if you’re on the

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floor see if you can wrap the arms

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around for this will be different for

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everyone so that you can create a little

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bit of leverage here as well so arms

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nice and straight and then when you feel

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like you have found that inhale wrap the

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shoulder blades around your heart space

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and lift your chest up see if you can

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keep the image of that string just

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lifting and lengthening up through the

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crown of the head and then from here

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inhale in keep the heart lifted just

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exhale chin to chest nice and slow and

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then inhale carve a line with the nose

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look up and exhale keep the heart lifted

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chest lifts

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chin to chest so there’s a little bit of

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connection with the hands and the legs

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here so you have that leverage as you

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inhale look up move you exhale chin to

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chest inhale look up and exhale bow the

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head keep it going couple more times see

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if you can keep the shoulder blades

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really firm on the back the heart lifted

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and if you’re experiencing any puffiness

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at all in the lower back draw the navel

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in hug the lower ribs in a little bit of

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support cool one more time inhale look

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up and this time exhale chin to chest

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and then continue the journey let the

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shoulder blades release and we’re going

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to bring the navel towards the back of

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the spine and round through the spine

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here now a lot of us in the community

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we’ve done this shape before right think

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cat pose but see if you can really kind

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of sink in find more depth here today by

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wrapping excuse me releasing the

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shoulder blades to wrap forward and then

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hug the lower ribs in create more

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stretch by hugging the front body to the

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back body then notice if you’re

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clenching in the jaw or in your forehead

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or anything like that

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soften breathe deep close your eyes and

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feel it out see if you can imagine the

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muscles of the back and the shoulders

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stretching lengthening neck gaining more

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length more space with every inhale menu

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of your exhale to soften release any

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tension any congestion any stress that’s

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been building up this manifest in the

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body is manifest through tight muscles

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which causes

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discomfort so you’ve got to bring the

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breath bring nice pourraient breath

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create and ground your tail down to the

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earth and start nice and slow

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articulating up through the spine so we

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start to tilt the pelvis back and we

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roll up through the spine nice and slow

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and the crown of the head is the last

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thing to lift up and then just see if

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you can imagine the natural curve of

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your spine which is different for

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everyone right and then when you’re

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ready open the palms elbow creases up

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towards the sky squeeze the shoulders up

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to the ears and then wrap them back and

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so the placement of your hands we’re

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going to move back back back wrap and

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back and then bring the hands to the

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tops of the thighs here and then again

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firm the shoulder blades down the back

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body and inhale lift from the crown lift

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your chest

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so you’re you’re engaging impact God and

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lift your hands a little bit gentle

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pulses here back with the elbows you’re

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engaging all the muscles around the

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shoulders you should be able to even

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feel it a little bit in the muscles of

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the arms so baby pulses here again if

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you’re feeling any fuzziness in the

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lower back body find support from a fan

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draw the navel in connect to your core

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muscles great we’re here for a five

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breathe deep four three two reach the

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fingertips all the way up on the one

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here we go spread the fingertips lots of

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energy reach for the sky

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then bring the palms together and really

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activate them see if you can press press

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press

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notice that the shoulder blades have

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kind of released forwards if you can

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again bring them together and firm them

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down the back body great press the palms

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together create a little heat and then

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here we go we’re going to take the

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fingertips back elbows towards the sky

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and lift the elbows up so the arms might

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be able to create a little bit of

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leverage for the head but you’re using

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your core to support the back one more

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big breath in here you got this lift the

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elbows even more and then exhale release

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everything fingertips

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down gently at your side awesome work

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okay so here we’re going to bring the

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palms back and release if you’re in a

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chair then I’ll give you a variation but

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if you’re on the floor here’s the first

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variation so actually give the chair

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first chair if you’re in a variation

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you’re just going to cross one leg over

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the other and then do the same thing

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that we do on the floor with the neck so

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just crossing legs if you’re on the

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floor you’re going to go windshield

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wiper legs so bring the feet out wide

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again hands come behind you notice if

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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 of through the crown cool

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then take a second to this wake up your

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feet dig your heels into the year it’s

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all connected

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you know I am really honored to get to

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make these yoga videos but you know it’s

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all just yoga yoga for this year for

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that so even though Yoga for neck and

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shoulder release it’s like right

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connected to the soles of our feet it’s

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all connected

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one moving part all right that’s my feel

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let’s do the dang thing bring the knees

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slowly so keep the heart lifted over to

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the left and then pause just notice the

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sensations of the body there and then

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see if you can find more length through

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the crown here so that might mean making

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an adjustment with your hands it might

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mean firming the shoulder blades again

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lifting the heart hey buddy

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my assistant yeah he’s good at pranayama

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he’s good at yoga all branches ok inhale

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lift the chest so once you find that

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integrity then you’re going to keep this

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linked up through the crown again

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imagine that string pulling you up very

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important very important and then keep

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that length and then look away opposite

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direction

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and breathe a little deeper maybe soften

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your eyes or your gaze make sure you’re

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not clenching or holding in the toes or

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the fingers and we breathe here so

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they’ll really reap the benefits of this

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time is therapy by breathing deep in and

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out then ground down through the

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shoulder blades again firm them up and

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find lengthen that left side of the neck

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careful not to completely collapse right

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side create one more breath inhale and

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then find the courage to look back to

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Center

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okay great rolling through to the other

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side I’m going to take a little break

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off the hands here if you need by coming

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to thriller arms or rotating wrists and

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then when you’re ready you know what to

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do here take it to the other side again

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if you’re on a chair you’re crossing the

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ankles kind of like we would or crossing

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the legs kind of like we would at a desk

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and looking away both of these shapes

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are pretty awesome if you ask me so when

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your own time travel there listen to

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your body inhale lift the chest

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imagine that string and when you’re

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ready in your look away yeah

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great take two more deep breaths

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and then slowly be brave come back to

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Center face your fears okay come up off

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the wrist if you’re in a chair bring the

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feet flat to the ground if you are on

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the ground let’s go one foot in front of

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the other doesn’t matter which one again

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if you need to come off the wrist or

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work work out there is will listen to

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your body

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take good care and then when you’re

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ready we’re going to interlace the

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fingertips open palms open thumbs and

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bring them up and over and behind just

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the back of the head thumbs come to the

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neck here and then inhale lift the chest

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lift the elbows look up

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open elbows as wide as you can see if

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you can open them even wider even wider

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even wider be mindful and then exhale

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slow as you can go chin to chest

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rounding the spine and then you’re not

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pressing with your hands at all just

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kind of letting gravity do the work and

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the elbows will come in towards your

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forehead or your third eye and you are

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in control and I can see a little

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toothpaste on my shirt real class act

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real class okay we’re here for a good

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amount of breath inviting a relief a

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surrender

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and also taking a moment to just kind of

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explore or maybe refined if that speaks

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to you pulling the shoulders a little

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bit back softly relaxing the jaw the

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forehead close your eyes breathe

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awesome work from your core think

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Judyann abundant a ball locked all the

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navel in and up and let that be your cue

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to slowly roll up we’re going to come

300
00:14:44,850 –> 00:14:46,890
all the way up crown of the head lifts

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up towards the sky elbows go super wide

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one more time inhale in and then exhale

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big stretch have fun with this maybe you

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00:14:55,080 –> 00:14:59,730
yawn turn your head one way and maybe

305
00:14:59,730 –> 00:15:02,640
the other make it your own here little

306
00:15:02,640 –> 00:15:06,120
stretch awesome you’re going to cross

307
00:15:06,120 –> 00:15:07,680
one arm over doesn’t matter which one

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00:15:07,680 –> 00:15:09,420
take it into this little stretch here

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00:15:09,420 –> 00:15:12,510
plug the shoulders down and lift your

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00:15:12,510 –> 00:15:17,310
chest imagine your very own Xtreme and

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then switch wonderful hands come

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00:15:25,980 –> 00:15:27,920
together Anjali mudra at the heart

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00:15:27,920 –> 00:15:32,100
sit up nice and tall a humble tucking of

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the chin just a little tuck close your

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00:15:35,940 –> 00:15:38,310
eyes if you like and listen to the sound

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of your breath acknowledging that the

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mind and the body are connected amazing

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repeat this sequence when you feel like

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00:15:54,720 –> 00:15:58,700
you need to release a friend of mine

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00:15:58,700 –> 00:16:01,650
friend and mentor or is talking to me

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00:16:01,650 –> 00:16:08,100
about how often neck pain is not seeing

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00:16:08,100 –> 00:16:10,230
both sides or not seeing more than one

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00:16:10,230 –> 00:16:12,270
side to something so that might be

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00:16:12,270 –> 00:16:17,060
something to look into or consider and

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often when we are kind of amping up for

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summer and workouts we’re doing a lot

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more ab work and just a lot more

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activity fitness wise and i can

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sometimes manifest in the neck and

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shoulders so repeat the sequence to find

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length and release let it be a physical

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00:16:36,300 –> 00:16:38,100
release but also you can take this

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00:16:38,100 –> 00:16:40,530
opportunity to choose to let go of

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anything that’s not serving you just

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00:16:42,050 –> 00:16:44,120
release it

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with every exhale here we go deep breath

337
00:16:47,990 –> 00:16:50,709
in lift the thumbs to the third eye and

338
00:16:50,709 –> 00:16:54,769
one last release we exhale bowing head

339
00:16:54,769 –> 00:17:00,199
to heart I swear Benji just sighed right

340
00:17:00,199 –> 00:17:02,930
when I did that is amazing I hope Mike’s

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kicks out

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all right namaste my dear friends write

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00:17:06,439 –> 00:17:08,419
us know how it goes down below questions

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00:17:08,419 –> 00:17:10,549
comments always available subscribe to

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00:17:10,549 –> 00:17:11,480
the channel if you haven’t already

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00:17:11,480 –> 00:17:13,819
invite your friends your foes your

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family to do the same and I’ll see you

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next time

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[Music]

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[Music]

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