 Hello, my name is Emily. Thank you for joining me today for some yoga and today's yoga will focus primarily on the shoulders just to bring us a little bit more Mobility flexibility and ease while moving through here. So focusing throughout here I do want to stress so that this this is your practice and you know your body best So please do whatever feels best for your body. So if at any time something sounds like it could be uncomfortable or painful Please don't do it. Listen to yourself and your intuition. All right, so to get started Let's give ourselves a little bit of love just lifting one hand Rubbing here And the opposite hand Sometimes just bringing attention to your body like this Is it single to your body to send more blood to help ease with any tension throughout there? Let's inhale through the nose Exhale through the mouth Dropping your hands in your lap Starting with some shoulder circles We'll do everything for about the count of three inhales And three exhales Let's inhale squeezing our shoulders up to our ears. So first I invite you to come into tabletop physician Now for this one since we are focusing on the shoulder instead of kind of smutting into it We do want to focus on pushing into the ground pushing your body up through your grounding through your hands through your knees in your legs And then inhaling let's drop the belly to the ground lifting the head towards the sky Exhaling opposite bringing your back to the sky Your head towards the ground checking in making sure you're pushing into the ground Continue your pushing with your hands From our tabletop physician. Let's move into needle pose now for a nipple pose Let's inhale one hand floating up And then exhale bringing your hand through Now careful what I see often is people collapse onto their shoulder And then the hip falls, which is fine But try to experiment and see how it feels to bring your hips square Of course, that means your shoulder won't be as far down But keep that in try Let's inhale releasing your opposite hand Threading through Again instead of collapsing down Bring your shoulder out slightly Lifting your shoulder and your hips Pushing through your hand on the ground maybe So experiment that movement and see what feels good for you Now from here, let's swing around into our tabletop position And you can either push back into child's pose keeping your hands out and active in front of you Really stretching through that shoulder area Or if you'd like to do More of a puppy pose, you can be right underneath and coming down into puppy Listening to your body, doing what's best for you Pushing back into child's pose. I'll just release my hands giving my shoulder a break for a moment Being yourself up, perhaps you're on your knees Perhaps you're in a comfortable seated position I'd like to show you three variations for needle pose So one way we'll inhale an arm up Bring it across And catch it with the elbow The second way is coming up So the back of your hands are together The third way is bringing the palms of your hands together Releasing down Now let's go for the other side Catching it with your elbow So this is variation one Perhaps you bring your hands back with the palms together Variation two Or if you'd like to bring your palms together twisting your hands around each other Variation three Let's release out of here clasping hands behind your back And bringing your hands to the ground opening through the shoulders and just relaxing out of ego pose Now let's inhale bringing one hand up Making a 90 degree angle with our elbow and then clasping it with our other hand And now here We're leaning slightly to the side But instead of focusing on My lower back section I'm focusing more on my shoulders. So giving yourself a gentle Pull and listen to your body if it feels like it's too much Please feel free to release or skip this position completely opposite side 90 degree angle Clasping it And again, we're just leaning slightly to this side Focusing on the shoulder. So perhaps you're giving your wrist a gentle pull with your opposite hand And if it doesn't feel good Feel free to skip now for the last pose For this one You can check in before you ever start the sequence to see where your comfort level is And perhaps the sequence will help you feel a little looser have a little less tension So one thing you can try is just bringing your hands behind your back See how comfortable this is. So this is one position just coming here Another position It's coming here The third option is trying to clap the elbows And lastly if you'd like to try You could try Squeezing the palms of your hands together Working on those shoulders Releasing the pose that felt best for you Coming into a comfortable seated position We got started with our big shoulder circles. So let's end with our big shoulder circles Up And down And let's inhale through the nose and exhale through the mouth We'll inhale Bringing the shoulders up squeezing your ears Let's inhale bringing the hands together over the head and exhale palms in front of the heart May you move throughout the week With ease grace and joy