If you are feeling tight in the upper back and in the shoulders and neck, add these shoulder opening poses to your next practice.

Find a partner to help or grab hold of a steady chair.

I'd love to hear if you try them!

Nicole x

On your next inhale, open your elbows, press your chest forward bringing a gentle arch to your spine
Shoulder blades drawing closer together
As you lift your chin and face to the sky

As you exhale, begin to bring your elbows together,
round through your back, draw your belly in
Shoulders rounding, as your head lowers and you tuck your chin to your chest

Continue to allow your breath to guide your movement, lifting gently up and back with your inhale, curling in and rounding your back like a cat with your exhale.
Take 6 more rounds of breath and movement here.

KNEES ARE BENT or Straight.

Place your hands on the front end of the chair seat
shoulders over hands, walk your feet forward, hip distance apart,
flat feet, hips are down, core engaged
long line from shoulders to feet
Hold 5 long deep breaths

Legs: long, active, thighs squeezed, lifted up, knees together . Feet and Toes: grounded, together, active arch, toes active, wide, pointed front. 2. Hips: active, square, lifted upwards. 3. Shoulders: strong, rolled back, extension, scapula together, above hands. 4. Chest and Rib Cage: broad, lifted upwards, backbend . Head and Chin: gently drop back, chin away from chest 5. Arms:long, shoulder width, active elbows, parallel Hands and Fingers: palms grounded, wrists in a twist, fingers active, wide, pointed towards feet 6. Spine :lifted from the base, off the floor, backbend Back and Front: strong, off the floor, backbend 7. Muscles: triceps, biceps, gluteus, abdomen, quadriceps, hip flexors Navel: pulled in and up to support back 8. Gaze: up and behind Breath: softly to remain in balance

We are now going into a supported shoulder stand....you can place your blankets or blocks at the base of the chair

In reverse...you are going to bring both legs up onto the chair and curl them in front of you ...while holding on to the back of the chair...

Slowly swing the left on top of the chair... ...now swing the right leg on top of the chair...

You are still holding on to the seat for support...

Extend both legs and slowly begin to lean backward ....as you lean backward you are holding on to the chair legs and lowering ...

Once your shoulders touch the ground....tuck your chin in and reach for the back legs of the chair ....

We are going to hold here for a few minutes.

If you are uncomfortable....you can release come back down on the ground and just lift your extended legs onto the chair

Breathe smoothly and evenly into the belly.