Hello, I am looking for a few sequences that focus on relieving stress in the shoulders, upper back, and neck. I am putting together a class that focuses on
getting rid of tension up there. Thanks! Jill
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shoulders and neck sequence help
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 downdog1 |
shoulders and neck sequence help |
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Posts: 11 (02/19/09 03:58:22) |
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Erich Schiffmann |
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Posts: 3595 (02/19/09 09:24:30) |
In my book there is a whole section on shoulder stretches using a strap.
They are really good. And you can see me doing them on my Beginning Yoga DVD. |
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mugwagilly |
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Posts: 524 (02/19/09 13:39:03) |
Yes, the stretches in Erich's book are great. I would also HIGHLY recommend shoulder circles, which I learned from Erich. My students love them. All you do
is swing your arm forward and back and then let the arm eventually make a complete circle. I start from tadasana and have the students step the right foot
back. We start with the right arm and just swing it back and forth and then move into a full circle, both directions. Then do the left side. I also have
students take it side to side. So, for example, stand back in tadasana, feet a little wider apart. Take your arms out to the sides, shoulder height and then
scisssor them in front of you and behind you. Really gets the whole area open. good luck! kelly
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sifumary |
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Posts: 506 (02/19/09 14:12:15) |
I
 Eric's shoulder strap exercises, too!
If you are in the market for an excellent DVD of upper back, neck and shoulder exercises, I highly recommend this one:
Mary Watson
"Stop the chase and be a witness" |
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downdog1 |
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Posts: 12 (02/20/09 04:10:07) |
Thanks for these tips, I am going to make some purchases today. Jill
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spangled |
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Posts: 2219 (02/23/09 08:17:21) Barkeep |
I was taught this recently - its subtle, but very nice
Lie on your back, straight, with your feet together Place palms in prayer position over the heart. On the inbreath, keeping the hands low, SLOWLY bring the hands overhead, close to the floor. The arms are now straight, or very close to straight. On the outbreath, reverse the movement, so the hands return to prayer in front of the heart. On the inbreath, notice what happens to the neck relative to the floor, on the outbreath also notice what happens. Repeat a number of times. Then move the focus to the lower back. How is its relationship to the floor? Repeat a number of times. This is a very nice practice after a supine/passive twist, or before and after for that matter. Its like a very gentle cat movement. |
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ma data |
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Posts: 3461 (02/23/09 17:04:06) |
I like Erich's!!!. But one I like goes like this,
from a supine position, legs straight or knees bent, (up to practitioner) extend your arms out to the sides palms up, like a goal post, elbows in line with shoulders. On exhale, keep elbows and upper arms on floor, bring palms down, Inhale palms up, several rounds. Very interesting, and surprisingly tough shoulder rotation. Was that clear? Ma |
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zeynepistanbul |
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Posts: 55 (02/24/09 14:20:11) |
I've found that half dog is always a winner with my lot...Knees on the floor arms stretched forward, ears first inline with the arms then slowly with the
breath you sink the heart down- either forehead comes on the floor or the heart or chin, whatever...and relaaaaaxxxxx, breeeaaattthheeee
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NamasteNancy |
Clock Arms | ||
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Posts: 18 (02/25/09 16:50:52) |
I'll add one more I use that opens the shoulders in a different direction than the scapula retraction and opening. I call this one, CLOCK ARMS
Start in a supine position, with arms to a T and feet in active corpse pose Imagine that you are lying on a clock The head is at 12:00, the feet at 6:00, the arms respectively at 3 and 9 Turn the R palm up and the L palm down facing the floor Keep the hands firmly rooted to the floor, as if they were glued and could not be lifted Now take the L palm and slide it up to 12 noon, as as close to 12 noon as you can (I have them float the palm up on the inhale and down on the exhale 4 times and then hold it in place) Notice how the range of motion in the left shoulder and arm Draw the arm back down to 3 o'clock and rotate the palms Repeat with the R palm now Notice the difference with the two shoulders and arms Relax in awareness of the arms |
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sitaramdas |
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Posts: 46 (07/04/09 15:02:08) |
i use variations on the stuff from the book.
i also like dolphin against the wall, followed by chest openers against the wall. ( face wall, put right palm and arm against the wall, turn to the left, warrior stance with feet, stretch chest) |
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theeyes1 |
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Posts: 1 (07/14/09 04:50:07) |
one of my personal favorites is to have students stand with R side to wall and extend R arm behind at about shoulder height, palm and cheek soften to wall,
left arm reaches behind back...just chill 2-3 minutes and then rotate the R palm down for 2-3 more minutes...I usually have students face the wall between
sides so I can see how much the first should has opened B4 we change sides...this one really takes a lot of patience but is really worth the time.
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penguinasana |
Shoulders favorites | ||
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Posts: 134 (08/10/09 22:07:30) |
Erich's shoulder stretches (esp. the ones w/ the strap) have brought new space in my shoulders.
I particularly like the first one listed here from Audrey Lappa. You start lying on the belly with left hand under left shoulder, right arm straight out to side perpendicular to the torso. Roll over onto your side and start to reach back with the left hand. Depending on your flexibility, you can stop there, or bend the left knee than the right. Good stuff. Another one I do frequently is "L" pose on the wall using both hands on the wall and walking the hips back till you make a 90 degree angle. For a slightly deeper version, place forearms on the wall with palms interlaced together then make the L. And a favorite from Ana Forrest: shalabasana w/ shoulder shrugs. Coming into shalabasana, bring arms to cactus shape (think referee signalling "good"). As you exhale, bring the upper shoulder blades together, then mid-blades, and finally bottom tips drawing in as you squeeze the elbows in. On the inhale, release and take the arms back to cactus shape. Can you tell I get tight shoulders?!? |
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Sri D |
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Posts: 12521 (08/11/09 08:19:46) Moderator |
Nice stuff! And it's also nice to see you back, Kelly
(or is it Kelle? Kellie? I'm not so great on the details sometimes...) Sri
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- Questions on using this board
- Introductions -- Why You Came to Yoga
- 2009 Live Gathering
- 2007 Live Gathering
- Questions for Erich
- Asana
- Amazing asana sequences
- Health and Yoga
- Breath of Life
- Meditation
- Remembering to Ask for Guidance
- Energy
- Classical Texts (Sutras, Gita, etc.)
- Yamas and Niyamas
- The Business of Yoga
- Teaching Questions
- Video, book, and audio recomendations
- Workshops and Training Opportunities
- MIS Goods & Services Exchange
- Technology
- Yoga Poetry
- Martial Arts, Gymnastics, Hypnosis, Contortionism, Body Building, & Other Related Disciplines
- Everyday Sacred
- Food & Recipes
- The Environment
- Socrates Bar and Grill
