Desk Job Yoga To Improve Posture & Open The Shoulders | 20 Mins w/Ben

Desk Job Yoga To Improve Posture & Open The Shoulders | 20 Mins w/Ben


What’s up guys welcome to warrior addict I’m Ben Eriksson today we’re going to be doing brief little sequence that’s about opening up your shoulders and you know as yoga teachers thing we often say stuff like opening the shoulders What would be a closed shoulder and what would be an open shoulder So really what we’re talking about is undoing habitual positions that we create right often certain type We look at a phone and they kind of close ourselves up habitually into this We do a little bit through yoga practices water we often press more than we pull so round our shoulders forward here which creates kyphosis and upper back is from a rounded position and You know, we sometimes back bend a lot and often crank. I’m a little ghostess as well and just arching of the lower back Yeah with this with this card forces employ the shoulders rounded out forward What we need to do is try and strengthen back in the shoulder a little bit Control extension crescent roll inflection open up the rotator cuffs rotate and Say yeah, we’re gonna get into all these functions today guys and I thought this would be a little bit of desk therapy for you if you have a desk job and Everyone else myself included if you started fighting too much This is the one. All right, let’s get into it So gonna start my back’s as always Lie down super – American accent. There’s zero variation with my practice and with more classes boys right here Just laughs and needs to open up towards the mat diamond shape Power Rangers put this over the top of Your body behind as smart and they draw there’s nothing esoteric About it’s just a place to breathe into so it’s not too brief here nice and how since its lift. I Sell Things about So close guys look around and walk with any injuries, yeah Throughout these sequences Sequence today that day you never want to move into paint and Marco sometimes into discomfort We try and manage that It’s a comfortably uncomfortable experience Long slow exhalation or stimulate the parasympathetic nervous system. It was in the right state to practice a Long time Sympathetic nose, so here in London On the ground in rush hour So, let’s drink black coffee some of us do CrossFit some of those run hills, I mean There’s so much we do for us sympathetic nervous system Deadlines email inboxes. I was briefs were having a good practice in the paracin will explain All right, you know We bring the knees up together Use the hands of GFT if you want to catch the hold of the hamstrings I’m gonna rock and roll up and down the back three times to see it You always miss this out, you know Good ones just roll to the right side. I’m sure to see it if you prefer that Bring it up right and walk forward. So coming up into a tabletop position a Little warm-up for the wrist. I’m gonna top my biceps foot We round that back just have to take note of all shapes relief more than service Push it alternative town. I Said that you don’t even I like to put this a warm-up is conditionings There if it’s so much more than I’m warming up for the rest So we’re pushing down index finger knuckles through your brachialis bicep switch on when we do that Move in anti-clockwise more an overall swore front and back from the mountainsides You don’t generally want to create loads of pressure Accumulating they saw us on that side the risk too much. This is your not great thing to do a quieter practice From the center time had over be on the backs of the hands while the wrists rocking back and forth So What finally get abduction adduction of the wrist come up onto the knuckles You can always do this stuff from the pike Go into a plane can do the one at a time if you wanted to get a little bit of additional core work here It’s your core Because if you move then these four things get lighter and used than these backwards I Guess bring our hands down onto the mat So let’s explore projection projection there for us on the go so gonna chest come down and then push and run out up We go You’ve probably already experienced this if you’ve practiced my mass of the pose, press handstand video Thing to avoid is that elbows better, so I always see this happening And we need this verse and we need us to do how to them from hand balances We need this to be strong to mobile to release some of that tension around rush all the boys If you’re feeling strong with it, what means do it from a plank Hinge back into down low So you can say that this is our first all right now My shoulders are in flexion now, but which one externally rotates which I’m a tone that armpits to face one another Heavy on the insides of the hands you can bend the knees as much as you need to to try and create a flat spire Heels down, but if the back rounded we lose a lot of what’s great about this post It’s another had few times. Yes Say yes to remind yourself Yes, you should relax your neck down block and allow The way of a head which is 14 pounds probably to stretch the spine If you’ve got big dome head like me, it’s 15 pounds of weight stretching the spine you’ve been underneath raised on the tiptoes Look forward you can exhale and you can hop step walk float will jump to the top of than that You can be feet together if your traditional are together feet hip distance apply, you know Waiting lift you can support yourself and hands on shins or flooding the hands rotate Internally the seat bones and exhale hands on the mat. We’re at a four default so you could be here You can be hands flat on the mat. But only to try out to round the back too much So, you know, maybe you’re up here just slide on the hands down towards the ankles even a little softness in the lake That’s completely okay I’m gonna bring my hands together and you know Rubella cool Eggman strains out squeeze bump. Okay a little back then again a little shoulder not Doesn’t have to be and probably shouldn’t be huge an exhale repeat that Back for you to planked down four five Three it’s more about quality movement to the repetitions one Time and attention in the back down my face and die So good as straight on Sun Salutation And I think it’s really useful, you know good class because it isn’t traditional but You know allows us to really understand straight long shot Something’s down how to move our shoulders and that unlocks a lot of poses like Crane pose and the hands better than stuff like that Then these rays on toes you can hop one day flow with straight legs or walk up to the top of the mat Feet together. We’ll hit distance. We’re gonna get our half of it No exit out of that forward top House here, you know, come on up revoke all pass vertical On the X are coming back wasn’t You know how hard we looked Handsome come back. It’s a plank position. You get just up and down the chest five Three two One And bring these down so one of the best things that we can do our Shoulders the next type of rotation is a forearms down I’ll suggest yeah block with you I don’t right now You know put it between you have to keep them number 11 to go Matt Matt like this when we can kind of stick Your forearms to it number 11 If you want to go traditional domum, you should start here shoulders rotate and open them a bit less, but that’s fine You can go all the way to Florence down or just dolphin pose Yeah, I’m gonna press And come on up a little bit like down dog really the closer you walk up towards your elbows Strong other positions going to feel Scoop your belly button up Push it is back through between your biceps never rest on my head. It’s always someone rest them on the head somewhere clasp, you know If you want to live and come on up your forearms down you can So this is the part where everyone’s probably gonna jump in the comment section start to debate whether we go down into Pointed foot or flex foot for this pose. This is the warm post where I go into dorsiflexion Rather than client flexion personal preference guys. It doesn’t matter that much You’ll release that there And bring the knees down onto the mat Okay, let’s drill on ice away based on the rotate now so I’m gonna bring elbows down hands to touch And as we exhale this Press the hands as far apart as they’ll go she feels some activations and pinching the back of the shoulder Three two one you helped form together Excellent. Whereas the mat Inhale together exhale press the paw You know how to go short inflection, so we’re gonna bring into puppy pose and now you’re welcome to do this the plot between your hands you can straighten out your legs and we’ll take Black-and-white photo of you put you in Yoga Journal. Thank you. Hey, that’s fine. And it’s awesome if you can do that, but You know, you can be way up here. This is fine can be barely touching your chin on the mat. It’s all good As we’re so let’s slide just along the floor Alright, so we’re gonna find More external rotation on our shoulders we can just change the handle here I’m gonna bring but arms out like we’re doing gunshow load flexor. Yeah always pretty much in my own shoulder Keep my shoulders closer to the floor as I can Nicely pretty much touch one on the floor Walls outside of the body Maybe you can even extend that top leg over Depending on the house while usually goes it We come back over Gun shy from the left side spy down on the right side evil bad hander Mean starts bringing our top leg up and back too And rolling back true to senses so we want to express Shoulder extension now a couple ways of kanuda bring our hands behind our back first of all Trim on the mat engage legs exhale, press your hands up away from your butt. Hold for five four three Two one Switch the interlace, press up This time extend the whole body off the ground as long Well, yeah Yesterday we’re gonna put on writing a foot into a left-hand side like our fingers might hit some dance choreo class Wall, everyone’s well back now. I wish that that works seamlessly does let me have to kind of show ourselves back what it’s what Matt Really but here’s what gonna work. Okay Sean extension one more time So I’m gonna bring that up hands out comes down white and then start to walk them Up And towards one another they’re probably Not always but probably we’re gonna have to start to do this. It’s continuing walking our hands back We’re gonna have to start to lift our chest Probably a lot of its gonna have to sit all the way up Walk until the hands come together and the hands it together we’re just going to hold here Trying to create a little bit of softness in the elbow You’re gonna open someone only apart Bring ourselves the way down flat Honda pumps code lie down on the ground said you’re sending your body way Final she lost not Had to stay here. We’re keeping the hips would have that well a couple of minutes quality over quantity we going for because remember soles of the feet together just be a natural really wash the breath How needs to get up Oh Before I destroy none of these bring these up into the chest you can get the legs a hug or not. Whatever feels best Right all this pushing up to Michael And generally women eyes open as logos I catch you next time anywhere