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  • Hey, everyone. And welcome to Yoga with Adriene. I am Adriene. Today, we have

  • an awesome sequence for the upper back. I rarely meet anyone that doesn't

  • complain about upper back achiness or stiffness, shoulder pain, craving neck relief.

  • So this is a sequence that you can incorporate to your daily routine, your daily practice.

  • You can return to it five days a week, seven days a week.

  • So be sure to favorite the video so you can return to it easily, because I

  • think this is something that everyone can benefit from. So let's get to it,

  • hop on the mat, and let's learn this upper back sequence.

  • Okay. So to begin, we're going to start in a nice cross-legged position,

  • sukhasana, or the pose of ease here, just pressing into the sit bones and

  • slowly lengthening up through the spine. I'll bring the palms to the knees here, and jumping right in,

  • I'm going to inhale, loop my shoulders, draw my shoulder blades in together and back, as I lift my heart.

  • Now, I don't have to crunch the neck here. Ouch. Just going to keep it nice and open,

  • but I am actively drawing my shoulder blades in and together and down, shoulders away from the ears.

  • Take a deep breath in here, long belly, tops of the thighs draw down.

  • Then on an exhale, I'm going to slowly draw my chin to my chest, draw my naval back,

  • allow my shoulders to round forward, kind of get a little booty massage here as I roll through the buttock and allow the weight of my head to drop over.

  • Now, I'm going to hang here for a couple breaths, catching the weight of my palms to the knees here and really just breathing,

  • feeling that upper back stretch,

  • creating a little bit of space here with each inhale and each exhale.

  • Then rolling back up, I'll loop the shoulders, rolling through, pressing into sit bones,

  • again lifting the heart, drawing the shoulder blades in together and down,

  • and really creating space between the ears and the tops of the shoulders.

  • Take a deep breath in. Smile. Relax your jaw. Then send it back down.

  • I like to call this Mr. Burns' posture here, but we'll put a positive spin on it here.

  • Breathe some space into that upper back. Then inhaling, back up to center,

  • head over heart, heart over pelvis.

  • Okay. Sitting up nice and tall, I'm going to send my fingertips forward

  • like I'm swimming, crossing them over, swim around,

  • and then I'm going to interlace my fingertips behind the back.

  • Again, a good marker is to keep the head over the heart center, the sternum, the sternum over the pelvis.

  • Just notice whether maybe you tend to sit back like this, which is normal,

  • or maybe you're overcompensating and shifting the heart forward.

  • Let's try to stack is nice and tall.

  • I'm going to interlace the fingertips, and then I have a couple options here.

  • If I can . . . We'll turn to the side here so you can see. I can bring the palms together.

  • Check that out. If that's a little too intense at the moment,

  • I might keep the wrists nice and square, but I'm actively drawing the shoulders down, away from the ears, shoulder blades together,

  • kind of wringing it out in the upper back here, getting rid of that achiness, kind of massaging that area of the body.

  • What will help with that is, of course, taking a nice, juicy, deep breath in and a nice, soft sigh out.

  • Let's do one more deep breathe in.

  • Notice my neck is getting a little involved here. It feels good. And

  • slowly release and palms come back to the thighs.

  • Okay. So now, I'm going to come to an extended child's pose for a couple breaths.

  • So I'm going to open the knees nice and wide.

  • Big toes are going to kiss together here.

  • You can pad these if you need to here.

  • If this is too much extension, hyperextension in the knees, you can put a little blanket here between the knees, a little cushion.

  • Then I'm going to sit up nice and tall. Inhale. Reach the arms up towards the sky,

  • and then exhale. Keep the spaciousness in the side body as I dive forward into this extended child's pose.

  • Fingertips are going to reach towards the front edge of the mat. Palms are going to spread wide. Notice that I am still looking forward here.

  • Drawing my shoulder blades in and together and back, shoulders rotating externally away from the ears. Breathing here, and then slowly bowing forward,

  • opening up the shoulders, melting the heart to the Earth. Forehead kisses the mat, and the arms don't go limp here or lazy.

  • I kind of stay active here, reaching fingertips towards the front edge,

  • connecting hastasana [SP], that hand/Earth connection.

  • Shoulders are alive as I breathe into the upper back. Then breathe into the mid-back. Then send a nice deep breath to the lower back.

  • Then slowly, when you feel satisfied, drawing a line with the nose, looking forward, and then using the palms to walk it back up.

  • Okay. So now, we're going to come to all fours here, tabletop position.

  • I'm going to walk my right palm in towards the center line here and, on an inhale,

  • send my left fingertips all the way up towards the sky.

  • Now, I'm not going to collapse into this right shoulder here. No way.

  • I'm going to press up and out of the right palm, keeping the spaciousness that I've built in this little practice all along,

  • breathing into the upper back here.

  • Maybe the arm goes all the way up. Maybe it only goes to here.

  • Just seeing where that space is today, taking a nice deep breath in,

  • and then exhale coming back to center.

  • Left palm replaces the right. Right fingertips reach up.

  • We'll just do this side really fast, inhaling. You can move at your own pace,

  • drawing that shoulder away from the ear, breathing nice, long, deep breaths, and then exhale back to center.

  • We're going to do it one more time. This time, keep the palms a little bit wide.

  • Instead of drawing the right palm into the center, I'm going to keep it right where it is as I inhale.

  • Open the left palm up. Take a deep breath in.

  • This time, I have the needle. I'm going to take my left fingertips under the bridge of the right arm and

  • come to rest on the outer edge of my left shoulder.

  • Left ear comes to the Earth, and I begin to breathe into the upper back here, particularly the left side.

  • For more leverage, I can tent the right fingertips here, maybe bend that right elbow up to find a little bit more in that upper back.

  • The toes are going to want to come together. I really don't mind that. But if you like,

  • you can just keep a little integrity here by keeping the tops of the feet pressing into the Earth.

  • For more leverage or for a little bit of a deeper stretch, you can also add

  • extending the right leg, just kind of using the right toes here again to press a little bit deeper into the posture.

  • But I say start here, and then work your way up to here.

  • So being really mindful in the shoulders here.

  • Let's come out of the posture. Take a deep breath in and exhale out,

  • following your breath back to center and planting the left palm.

  • Again, this time, we're not walking into the center, but keeping it nice and open.

  • As I inhale, right fingertips reach up towards the sky, and then exhale,

  • diving through, right fingertips under the bridge of the left arm as I come to the outer edge of my shoulder here. Hello.

  • Breathing here, each side will be a little bit different. I can use my left

  • fingertips here to tent the palms. Bring that left elbow up.

  • Another option that I sometimes offer students is to come palms-together here and just

  • kind of gently extending those right fingertips. That feels nice.

  • Another option to go a little deeper, again, is to extend the left leg.

  • Curl those toes under, breathing into that upper body, that upper back.

  • Then following your breath to come out of the posture, moving nice and slow and mindfully here, and back to all fours.

  • Okay. So now, we're going to come onto the belly for a little cobra sequence,

  • gently coming onto the belly, drawing the palms underneath the shoulders here,

  • and then keeping the feet just nice and hip-width apart here,

  • pressing into the pelvic bone, looping the shoulders.

  • The elbows are coming in nice and close to the side body.

  • Go ahead and rest your forehead on the mat. Then we're going to move nice and slow here,

  • inhaling and exhaling, pressing into the pelvic bone, pressing in your foundation, drawing the shoulder blades in together and down, as we slowly look up.

  • Not a big move here at first, just a nice gentle thing,

  • and then exhale back down. Forehead kisses the mat, moving with the breath.

  • Now, whether you rise up on the exhale or the inhale is totally your choice.

  • I say for a sequence like this that's therapeutic and about getting into those dark nooks and crannies,

  • it's just about following your breath.

  • You might start to find a little more space. We're moving in a nice speed, nice and mindful.

  • Notice lots of space between the ears and shoulders.

  • Then if you want, from here, you can build this into upward-facing dog.

  • We're not going to do that today. But if you already have a practice and you're ready,

  • you can begin to take this into a nice upward-facing dog.

  • When you feel satisfied, you can send it to a downward-facing dog or just a

  • nice little counter pose here, as we come into extended child's pose,

  • swimming the fingertips forward, up and back, and then resting the forehead.

  • Shoulders melting forward as we breathe into the back and rest.

  • Okie doke. So that was a yummy sequence for the upper back. This actually was a request from a viewer.

  • So if you have other things that you're craving some relief, or you want some yoga knowledge

  • or advice on, leave me a comment below. Leave your requests. Questions always welcome.

  • Subscribe to the channel if you haven't already, and I will see you next time.

  • Namaste.

Hey, everyone. And welcome to Yoga with Adriene. I am Adriene. Today, we have

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腰痛に効くヨガ|アドリアンとのヨガ (Yoga For Upper Back Pain | Yoga With Adriene)

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    Elite に公開 2021 年 01 月 14 日
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