hi everyone welcome to Rachel Pichler
yoga my name is Rachel today we are opening up the shoulder so getting nice
and specific find a little bit of space to move let’s get started and just
remember to subscribe to my channel if you haven’t already all right you guys so start by finding a
nice comfy seat and place your hands on your lap or on your knees and we’re just
gonna start by warming up a bit so rolling the shoulders up to the ears and
back and down and just doing some nice shoulder roll mm-hmm
close your eyes if you’d like keep your eyes open whatever feels good and then
we’re going to switch directions so pull those shoulders forward and then drop
them down and just roll those shoulders out
Minn around nice okay let’s do one more Oh awesome bringing
your arms your hands to the floor beside you with an inhale reach look up
interlace your fingers push your palms to face up and just take a nice little
lean over to the left side and then coming back and going over to the other
side awesome you guys come back up through Center and release your hands
all the way back to your sides alright we’re gonna come onto our hands and our
knees so table top position we’re gonna be reaching our arms way out in front
and to be a little bit more specific it’s just gonna keep the right hand out
there so lengthen through the upper body but keep your hips nice and high that
right hand is gonna stay and then the left hand is going to just come beside
you for a second but I want you to drop your forehead in your chest down so
we’re really lengthening through this right arm and ultimately getting into
that shoulder as we just try and extend the arm and rest the head I want you to
take this left hand now it can stay at your side or it can find the low back
still dropping the chest it might feel best to rest the right cheek on the mat
but if the forehead works the forehead works
but just think about dropping the chest a nice you guys just softening that
right shoulder that right arm nice using an inhale well bring that left arm from
behind you and help to push yourself back up so we’re gonna switch sides that
left hands gonna reach really far out lengthen lengthening through that left
arm the right hand can be at your side for support as you lower down dropping
the forehead or that left cheek and then if you want to take the right arm to the
low back find it just helps weight on the upper body because as you lower the
chest more you feel it in the shoulder more and I see guys letting that right arm
come back and then push yourself all the way back
find your hands find your knees doing a little shoulder roll shoulder wiggle
anything at all that feels good all right we’re gonna be reaching our arms
our hands all the way back out to the top of the mat so both arms this time
but we’re gonna add a little side stretch to this and get specific into
that right shoulder to start so walk your hands over to the left side
probably off of your mat and then think about really lengthening that right arm
so similar to where we were before but moving that stretch more so into the
right shoulder more so to the outside of our right shoulder so dropping the chest
drop in the shoulders dropping the forehead or cheap and I see yeah he was using an inhale
lift back up walk your hands back to the top of your mat and then all the way
over to the right side so now getting more into that left shoulder really
lengthening reach as far as you can with those left fingertips and then drop it
down and then with an inhale let’s start to
come back up walking your hands back to the middle of the mat and then all the
way back in so we’re just gonna sit on our heels and we’re gonna be bringing
our hands behind us so we can interlace the fingers interlace the fingers just
start pull the chest open pull the shoulders back lift the chin you can
take your hands and lift them off of the low back if you want more squeeze the
palms together open the chest the more you pull the shoulders back the
more you’ll feel this awesome stretch so you can almost it’s almost like you want
to arch the back you’re pushing your stomach forward you’re pushing your
chest forward and you’re just lifting that chin stay for an inhale exhale
relax all right you can keep your hands behind you or bring them in front take a
second though we’re gonna switch it up a little or you can do the same thing you
can interlace the fingers or squeeze the palms together or reverse prayer so
we’re gonna try to bring the palms together but behind our back so this
might be a little challenging or it might not but think about bringing the
palms together only if you want it you can always just interlace the fingers
but same thing pull the elbows back pull the shoulders back lift the chest lift
the chin lean back a little bit breathe awesome you guys stay for an inhale and
exhale release relax bringing your arms your hands back to your lap roll the
shoulders up to your ears pull them back and down do that again and another
shoulder roll awesome not awesome okay we’re gonna lay down onto our stomach
mmm so come all the way down starting with the forearms planted just scooch
over to the right side of your mat the left arms gonna come out bring the top
of or bring your hands the top corner of your mat and bend the
elbows the arm is nice and bent left cheek is gonna come all the way down so
looking away from your arm and then you’re just gonna start to turn on over
so that right hips lifting you off the mat and you’re just trying to relax
through the entire body here and just use that right hand just to hold you in
place yes you guys slowly let’s turn back over
onto the stomach come back onto the forearms come back on you can scootch in
the middle of your mat if you were on the right side that left arm it’s gonna
come under the chest under tuck it all the way under lay down on that arm you
can reach your right arm all the way in front resting your head your cheek
whatever’s comfiest nice to have you guys
slowly lift yourself up bring that left arm out from under you keep sliding over
to the left side of the mat if you would like and then the right hand is gonna
come to the top of the mat bending that arm setting up that cactus or a 90
degree angle with that arm but look away from it and then just
start to roll on over lifting that left hip about left shoulder off of the mat nice to have you guys slowlyslowly let’s
turn back over come up onto the floor arms take your right arm that one that
was out to the side near the chest tuck it right underneath reaching the left
arm out in front and just laying down on top of that arm but gravity just pull it
out and slowly slowly with an inhale you can
start to push yourself all the way back up taking that right arm out from
underneath you and we’re just going to end off in Child’s Pose so bring your
knees together though a little different Child’s Pose knees are gonna come
together if it’s comfortable and then you’re gonna drop your chest drop your
forehead and instead of reaching the arms above your head just rest them
beside you with your palms facing up give those shoulders a nice nice break
here so stay here as long as you would like you guys have a great rest of your
day and until next time namaste