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Wednesday, November 28, 2007
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Shoulders |
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Use this shoulder warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body's muscles and joints prior to any of the pose sequences. ∗ MP3 Audio Downloads available for this Sequence Please login as a Premium Member to download MP3 audio tracks. Use gentle fluid movements synchronized with slow deep breathing. For a deeper effect, hold each stretch for 1-2 breaths. This sequence is contraindicated with recent or chronic injury to the arms, neck or back.
1. Start in Easy Pose or Accomplished Pose.
Keep the shoulders down and back, the spine long and the chest open. 2. Inhale the arms up, interlace the fingers and press the palms to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. 3. Exhale arch over to the left side.
Keep the hips grounded to the floor as you press out through the palms and the right side ribs. Keep the chin off the chest. 4. Inhale the palms to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. 5. Exhale arch over to the right side.
Keep the hips grounded to the floor as you press out through the palms and the left side ribs. Keep the chin off the chest. 6. Inhale the palms to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. 7. Exhale and press the hands forward, rounding the spine.
Drop the chin towards the chest , round the spine and press through the palms. 8. Inhale the palms to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. 9. Exhale and bend the right elbow behind the head.
Bring the right elbow behind the head and gently pull the left elbow towards the floor. Lift the chin and press the head against the arm. 10. Inhale the palms to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. 11. Exhale and bend the left elbow behind the head.
Bring the left elbow behind the head and gently pull the right elbow towards the floor. Lift the chin and press the head against the arm. 12. Inhale the palms to the ceiling.
Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. 13. Exhale the hands down.
Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open. 14. Roll the shoulders up, down and back.
Making slow big circles, roll the shoulders up, down and back for 2-3 breaths. Then reverse direction of the circles for 2-3 breaths. 15. Exhale the hands to the knees or floor.
Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open. 16. Either repeat this warm up sequence, continue with another warm up sequence, or begin a posture sequence0 Comments
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