Yoga Flow For Flexibility | Upper Body | Flexibility Series Day 1

Yoga Flow For Flexibility | Upper Body | Flexibility Series Day 1


hi everyone welcome to Rachel Pichler
yoga my name is Rachel it is the first day of my four-week Yoga for flexibility
series for you guys so that sounds like a mouthful but it’s really simple we’re
gonna get flexible over the next four weeks so subscribe to my channel if you
want to stay updated and if you are you’ve been here for a while
welcome I’m so excited I hope that you enjoy it so be sure to let me know in
the comments below if that is true and let’s get started guys find a little bit
space to move and let’s do this all right let’s begin sitting down today
so find a comfy seated position since it’s week one and you probably can tell
from the title of this video we are focusing on the upper body this week so
we’re still going to do a nice little yoga flow but specifically kind of
targeting the upper body and we’re still gonna get flexible even though we’re
kind of flowing through some poses so if that sounds good I’m gonna stop talking
find a comfy seated position and bring your hands to your knees and let your
eyes close we’re gonna pull the shoulders up to the ears and roll them
all the way back and down awesome guys do another shoulder roll and then just
one more nice job you guys so sitting nice and tall through the spine take
another inhale and exhale start to turn your upper body over to the right side
for a twist using an inhale turning yourself to the front exhale to the left
twist so you guys use an inhale turn yourself back to face the front bring
your hands to either side of you on the mat and with an really big inhale start
to sweep your right arm up for the ceiling as you lean over to the side
stretching the side of the body really reaching with the fingertips to bring
lengthen to that arm you can might even feel this for the shoulder use a big
inhale to lift yourself up sit so and then start to bring that left arm up and
reach on over you guys so good using a big inhale lift yourself all the way
back up bring your hands to your knees again roll the shoulders up to your ears
pulling them back and down perfect we’re gonna bring our hands to the mat so
finding your hands and knees for it’s tabletop spreading your fingers really
wide bring your knees in so they’re under your hips nice and balanced using
an inhale start to drop your belly lifting your chest your chin away from
the collar bone arching through the back take another breath in and use an exhale
to round the spine tuck the chin to the collar won’t push into your palm
inhale drop the belly again lift the heart and the chin exhale to round the
spine just warming up here I’m using an inhale dropping the heart or the belly
and lifting the heart exhale last one squeezing the bellybutton in pushing
into the palms with an inhale starting to come back to a nice flat back all
right so we’re gonna walk our hands a little bit away from us kind of like we
are coming into a puppy dog because we’re gonna do that in a second but I
want you guys to just kind of shift your weight forward so the knees can come
forward almost like you’re coming into a plank but not really we don’t work too
hard and then you’re gonna pull it all the way back and drop it down for your
puppy dog so inhale lift on up pull the shoulders forward send the hips forward
and exhale drop the forehead drop the chest feeling this all through those
shoulders the arms use an inhale shifting forward exhale drop it on down
nice you guys a few more movements like this inhale bring those shoulders
forward and exhale puppy dog stretch nice you guys one more inhale and exhale
lowering that chest this is a nice prep for downward facing dog so use an inhale
lift yourself back up walk your hands in under your shoulders we’re gonna take a
right foot and step it between our hands so however you want to get that right
foot forwards so we’re finding a lunge bonus even though we’re focusing on the
upper body today we’re still gonna get some nice hip flexor stretches so set up
your lunge knees down hips are sinking forwards and then if you are able to
bring the hands off of the mat we’re gonna lift that chest all the way up
here so take a moment to find the balance again we’re getting a lot of
action that left hip right now as we sink the hips forward but we’re going to
be reaching our arms out to either side we’re gonna bring some arms into this
some upper body you know just bring that right arm on top of the left one and
then pull the palms together or place the palms together it’s best you can
your weapon weapon you’re wrapping your arms around
one another and you’re just gonna lift the elbows Eagle arms if you’re no Eagle
pose these are the Eagle arms and you’re just gonna drop the shoulders away from
the ears nice work you guys with your next inhale start to unwind reach your
hands out to the sides exhale place your hands back down on the mat we’re gonna
slide that front foot back onto your hands and knees and then the left foot
it’s gonna come on forward lunging on the other side so take a moment set up
that nice lunge get that nice hip flexor stretch on that on that little right hip
I’m all excited today you guys I’m talking really fast and a lot but I’ll
slow it down I promise it’s the thinking those hips forward finding your balance
and then if you want to add those arms reaching out it’ll be the left one
coming over top of the right palms together as much as you can pick those
elbows up and drop the shoulders nice work you guys
finding the breath melting into it and with your next inhale reaching your arms
all the way out and dropping them down we’re gonna bring that front foot back
slide that knee all the way back in finding your hands and finding your
knees so we’re just gonna lift the knees off of the mat and we’re gonna walk our
feet all the way up so all the way the top of your mat and then keep your feet
about hip width apart so we’re gonna bend our knees a lot so almost like
you’re using your thought your quads as a shelf for your upper body so maybe
your stomach in your chest or resting on your knees and then let your head be
really heavy so we’re getting a whole lot of release a whole lot of
length into that low back and into the spine so you can let your arms be heavy
let that head be really heavy relaxing through the neck and then maybe start to
shift your weight from side to side nice you guys if you feel like you can keep
the chest as close to your legs your knees as you have them right now but you
can straighten your legs a little bit more you can go there but I want you to
be nice to the low back so keep a nice big bend in the knee and then let the
head be heavy awesome job you guys folding forward so we’re gonna start to
come on out of this so you’re gonna bend the knees a lot if you can bend them so
much that you can actually plant your hands give it a try if not just start to
walk your feet all the way back however you can gracefully do so and then lower
your knees down again so we’re gonna be bringing the right foot forward finding
the lunge sinking the hips down and forward getting into that hip again and
then coming back into the chest so we’re gonna interlace the fingers behind the
low back and you’re gonna try and squeeze the palms together so if you can
interlace the fingers maybe try and squeeze the palms together as well you
might feel that a little bit more in the chest and the shoulders so if your hands
are resting on your low low back or the back of your leg or your butt just try
and lift them up just a little bit creating length of the arms maybe more
of a stretch to the chest and then take your chin and just lift it up away from
your collar bone taking another big inhale and exhale releasing your hands
down take your front foot and that knee plant it on the mat let’s switch sides
so bring that left foot forward setting up your lunge and then lifting the chest
when you’re ready find your balance and then we’re gonna interlace the fingers
behind the low back again may you be squeezing the palms a few breath
here so opportunity to create as much length through the arms to open the
heart that’s chest even the front of the neck might get a nice stretch as you
lift the chin breathing wherever you are staying for another inhale and exhale
release your hands all the way down slide that front foot all the way back
you guys awesome job we’re gonna come on to our stomach so lower down nice and
slow we’re gonna bring our feet out a little bit wider than hip width apart
you’re gonna keep your hands under the shoulders so as you inhale we’re going
to lift the chest roll the shoulders back and down and hug your elbows in to
your side so Cobra take another breath in and exhale lower your chest down
inhale roll the shoulders back and down lift the chest exhale we’re just gonna
keep moving from Cobra and back down but inhale as you lift maybe growing a
little taller and exhale slowly dropping the chest down inhale Cobra exhale
release you more inhale exhale inhale exhale lower nice and so last one inhale
and exhale awesome work you guys slide your legs back together and push
yourself up onto your hands and knees however you want to get there if your
wrists need a little break just sit on your heels do a few wrist circles but
we’re gonna be coming back into that lunge so you can bring your right foot
forward whenever you’re ready sinking the hips to the front of the room find
that hip flexor stretch and then we’re gonna lift the chest up one last time so
we’re gonna take a twist so you’re going to turn your upper body to
the right you don’t have to go crazy far just a little twist maybe the left hand
wants to rest on the front knee maybe the right hand wants to grab on to the
back leg twisting sinking those hips down and forward I’m gonna just bring
your gaze over to the right side as well nice you guys with an inhale turn
yourself to face the front and then just take a little counter twist so a little
bit different nice you guys inhale to face the front exhale drop your hands
slide that front foot all the way back wiggle those hips around if you need it
and then that left foot is coming forward one last lunch so sinking those
hips forward and down lifting the chest up finding that nice balance that nice
hip flexor stretch and then we’re going to take that twist so just turning upper
body to face the left a little bit looking in the direction you’re facing
maybe adding your hands on the front knee maybe on the back leg only an
option though nice job you guys with your next inhale turn to face the
front and exhale for your counter twist nice job inhale as you turn back to face
the front exhale drop your hands down slide that front leg all the way back
we’re gonna find our hands and find our knees awesome you guys so we started
with that puppy-dog kind of plank to puppy-dog little flow so we’re going to
drop the chest and then lift on up as you inhale exhale drop the chest puppy
dug and inhale awesome you guys so we’re gonna do a few more of these if you want
a little bit more you can come into a full downward duck
so tuck your toes under our knees are gonna be nice and bent so let those
heels be off of the mat they’re nice and high so we’re gonna inhale and just kind
of send the shoulders forward a bent lifting the head even and then as you
exhale you’re sending the shoulders back and you’re dropping the head between the
arms inhale shift it forward a little bit and exhale keep those knees bent all
about those shoulders inhale and exhale a little bit more we’re here so if you
need to drop to the knees you can inhale and exhale one more wherever you are
inhale exhale who’s in those shoulders back to the bottom of the mat and then
nice and slow and bring your knees down if they’re lifted slide your knees out
nice and wide and send your hips back towards your heels Child’s Pose awesome
where you guys so feel free to stay in child sports a
little bit longer are using it inhale don’t lift your forehead lifting on up
having a seat a comfortable seat bring your hands together at heart center
palms together awesome where today you guys so while we
are getting more flexible we’re also getting our bodies nice and warm with
these yoga flows for flexibility good combination right so have a great rest
of your day again please let me know what your
thoughts are in the comments below I’d love to hear from you guys and until we
meet again on Wednesday namaste