New Class at Raga Yoga

Transcript

my name is melissa i'm a yoga teacher yoga tune-up teacher pilates teacher and a personal trainer and in this class we're going to release some tissue warm it up and then also strengthen so we're going to begin with the shoulders today if you have a pair of yoga tune up therapy balls grab that any therapy ball works a tennis ball works you can also use a foam roller instead so we're going to place these therapy balls on the right side of the upper back right between the shoulder blade and the thoracic spine so it looks like this once you place the therapy of balls find the right pressure by moving your body and your rib cage side to side here we go as you're rolling notice your breath and also notice any tension in your face relax and soften the muscles of your face you can continue moving the body or you can any resistance band will work if you have handles fine hold on wherever you need the handles might be too wide for this a theraband works great we're going to hold this band at about chest height think center of chest find your tadasana check in with your feet upright the spine and then as you exhale start to stretch the band apart keep your arms as straight as you can feel the shoulder blades come together chest broadens inhale release that slowly exhale expand firm the arms shoulder blades in neck is long and slowly release if you're feeling neck pain let it go give yourself a few shoulder shrugs or shoulder circles when we're raising the arm to about shoulder height we're trying to use the shoulder complex not the neck so if you're feeling the shrug bring your arms lower and only do a couple of couple repetitions without any neck pain okay let's go back to it arms out wide shoulder blades in chest as broad do that a few more times smooth inhale and smooth exhales if you're a slow mover take multiple breaths just keep breathing two more one more all right let that go bring your band around your neck for a second stand at the top edge of your mat feed our hips with distance to to begin toes pointing forward take an inhale exhale step your right foot back and pause find your warrior two stance angle the back foot slightly and we'll warm up the legs first arms out bend your front knee take an inhale and take an exhale inhale reach up firm both thighs lengthen exhale sink into it two more inhale and exhale the back leg stays firm one more inhale and exhale and i will hold warrior two grab your resistance band bring it in front of you and reach out through the arms notice that expansion across the chest if it feels more comfortable to have the band behind you it also works do what feels best a little lengthening of the lower back so we're not arching and then as you inhale next reverse your warrior taking the band with you as you exhale come back to warrior two inhale modified side angle and exhale come back to warrior two inhale reverse warrior and exhale warrior two one more time inhale modified side angle and exhale take another inhale here and then straighten the legs release the band face forward roll your shoulders out if your feet and your legs need a break step step i'm going to face the other direction hands on hips step the opposite foot back so it's the left foot for me warrior two bend the front knee let's warm up this side inhale lengthen for both thighs exhale sink into it inhale lengthen reach up exhale warrior two one more inhale the back leg stays firm as you bend and lunge hold here grab your band arms reach out from the heart check in with your lower back avoid overarching the lumbar keep the back leg firm the right heel is digging into the ground and then when you're ready inhale reverse warrior exhale warrior two inhale modified side angle exhale warrior two inhale reverse warrior exhale warrior two one more time inhale modified side angle and exhale warrior two take an inhale and an exhale straighten both legs face forward turn your toes release the band just take it off to the side and then heel toe or step step and let's pause in tadasana notice the uprightness of your spine the openness of your chest and the shoulder blades gliding down the back inhale sweep the arms out and up exhale fold forward inhale halfway lift exhale release inhale root down to rise up big breath exhale hands to heart center thank you so much for joining me for this little taste hopefully you join in for the longer class next week okay bye yogi's