hi my name is Amit I'm here with kamila we're going to do a quick ten minute routine to mobilize and stretch and open the upper body we're going to start with what we call puppet arms so arms up towards the ceiling and one arm at a time reach the right arm up and let the weight drop back down left arm up exhale drop inhale to lift that try to let the weight drop don't control it too much lift and drop lift and stretch and drop lift and stretch and drop lift and stretch and drop last one up and drop inhale to open the arms wide out exhale to come back inhale to open wide out exhale back a couple more deep breath in to open exhale to come back deep breath in to open exhale to come back into the caesars right on goes okay down left arm up exhale back to Center and change and Center inhale caesars exhale Center just a little slower like there's more resistance in the air and resistance in the air and resistance exhale back and resistance exhale back and two more okay great let's have you lying on your right side facing the screen both arms will be forward make sure you're as square as you can on the mat or on the floor let's bring the knees forward and if you need a cushion or a pillow under your head then go ahead and grab one on the breath out we're going to let the left arm reach forward and then back to Center and reach forward and then back to Center and reach forward and back to Center now from this place one hand over the other we're going to inhale to lift the arm up follow the arm with your head and go only as far as you feel comfortable and then come all the way back and inhale to open follow with your head make sure you're not twisting on your lower spine too much you're not straining anything and we come back in a couple more times deep breath into open exhale to come back let your spine move and inhale to open exhale to come back now we're going to keep the spine stable so it's not going to move left the left arm towards the ceiling and look at your right hand look forward at the screen now we're going to take the left arm backwards but make sure that you're not hanging it from the shoulder so you reach up and behind you and maybe pulse three and two can you feel the stretch here and one and come out of the stretch and again feel like you left the arm you reach it behind and you stretch and stretch and relax and one more left and reach and stretch and if you look at the screen maybe this angle is good for you maybe this angle a little bit higher you're going to feel a bit more stretch so feel what works best for you and let's come back to Center let's do the other side so lying on your left side the arms are forward make sure your start quite square people tend to start a bit twist it so take the upper body backwards for me on the mat a bit more that's great rest your head take a deep breath in and as you exhale start by going forward inhale to go back exhale to come for the whole spine is moving inhale to come back and we go forward and back now the whole spine will move inhale to open looking at your right hand exhale to come back inhale to open looking at your right arm exhale to come back and twice more deep breath in as you open EXO to come back and last one to open exhale to come back now bring the right arm to the ceiling look straight forward at the screen or at your left hand and remember to lift the arm and reach it behind you three and two and one and relax then stretch away and away and away and back and one more stretch and stretch and stretch and all the way back that's all let's have you sitting and if you can face me you're going to go on the elbows like this make sure you're comfortable let your chest sink down and then press the elbows into the ground and lift the chest as much as you can you're stretching your pectorals now an exhale round back pull the tummy in and let's push and open the chest lift away from the ground and just one more time down and up as high as you can like someone's pushing you from back here pushing and lifting and lifting and lifting and relax let's have you sitting if you can go back just a little bit for me Camilla great make sure you're comfortable you can see it on a book or whatever you have at home a block make sure you're comfortable bring the arms by your side we're going to inhale to rotate the arms out and XO to close so take a deep breath in and rotate and open the chest and exhale forward and deep breath in exhale forward let's bring the arms up and do the same inhale to open exhale to close inhale to open exhale to close the toe draw the ABS in inhale to open exhale to close and we add something on to that so here we go open and they elbows go down and the shoulder blades press together lift the arms and bring them forward and open elbows down open the chest press the shoulder blades together and left and forward last one inhale to open exhale squeeze behind you and lift and forward relax the arms for a moment good bring the left arm forward and as you take it across the body the right arm will come underneath and you're going to pull it across and stretch try to keep the shoulder relatively down it will come up a little bit but think down and pull pull pull pull towards you and then the other side so the right arm comes across the left arm goes underneath and shoulder down and pull towards you until you feel the stretch here take a deep breath into that and relax it okay very good let's go on all fours and we're going to do a cat so we're going to stretch now between the shoulder blades we're going to exhale to round the back draw the tummy deep in good ok normally in a cat we say don't stretch between the shoulder blades focus on the lower back so I'm going to say the same draw the tummy in stretch the lower back but now push the shoulder blades away from each other as much as you can the head is in you open and stretch and then relax and again draw the tummy deep and round your back so at first the tummy goes in the tail between the legs the lower back opens but now focus here between shoulder blades push away from the ground and open and stretch the shoulder blades away from each other and relax and one more time round your back abdominals in head looking or eyes looking into your Center make sure the shoulder blades don't come to your neck the shoulder blades are down your back but push them away from each other and relax back to neutral and now we're going to do what we call thread a needle so you're going to reach the arm that is away from the screen left arm here toward this screen you can rest your head on the floor and reach towards the screen and stretch there's a bit of rotation then there's a lot of stretch and then come back on all fours and do the other side reach away so the image is as if I pull Camilla's hand away from her and she's resisting pull the tummy in and resist you feel that stretch good and then back on all fours and reach the arm towards the screen that's it good you can rest your hand on the ground and really reach and stretch across the back and across the shoulder blades and back to all fours and last time to reach and stretch take a deep breath in come back on all fours and just relax down for a moment and that's all that's all for today I hope you feel the upper body a little bit more open a little stretched out a little more alive Thank You Camila we hope to see you soon