Yoga For Upper Body Strength - Anaducha.com - AnaDucha

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Yoga For Upper Body Strength - Anaducha.com

Yoga For Upper Body Strength - Anaducha.com

Yoga For Upper Body Strength - Anaducha.com


Hi everyone welcome to yoga with Adriene I'm Adriene and today we have an awesome practice for upper body strength but we're going to do it to find what feels good weigh mindfully and with breath so hop into something comfy and let's get started okay my friends let's jump right in with a little 

warm-up for the wrists you can do this standing seated and cross-legged or on the knees like moi you're just gonna take a second to sit up nice and tall through the spine take a deep breath in I land here in the moment oh he just exhale right when I said that good job ng and nice and easy we're gonna slowly bring the fists together and out in front and you're just going to take some big circles in

towards your body and out towards your body in towards your body and now towards your body and as you do this you can close your eyes or soften your gaze and just try to maintain this length in the spine as you slowly drop your breath breathe into your belly so we are focusing on upper body strength today but not at the cost of sacrificing any sort of inner calm or connection to what feels good so we're going to do a little bit of both today that's the beauty of yoga uniting breath with body

mind with body all right and then reverse your circle bringing it in towards you and out towards you in towards you and out excellent and then bring the palms together at the heart the next time you bring your wrists in you're gonna get active in the hands here so press the palms together firmly send the elbows left to right inhale in exhale dial the fingertips down in a way oh yeah and then inhale thumbs to sternum exhale dial the fingertips down in a way move nice and slow here one more time

lift the chest up to this thumbs and then exhale dial the fingertips down awesome bring the hands back to the heart interlace the fingertips press the palms forward take a deep breath in and then empty it out and then nice and easier and it's gonna take the pinkies bring it all the way up big stretch here as you breathe in and then exhale to release the fingertips release the arms bring them all the way down all right shrug the shoulders up to the ears as you take a deep breath in and then exhale breathe out

twice more inhale Charlotte exhale breathe out relax and then one more time breathe in shrug and lift exhale relaxing the shoulders down and coming into our first plank let's all start in half plank just to get a nice placement and the foundation so palms nice and wide pinkies almost at the outer edges of your mat if not all the way there then starting on the knees try to create a nice long length in the spine here already the muscles of the abdominal wall turning on crown of the head lengthening out gaze

straight forward and slightly down so we're not collapsed in the neck and you know where you're at in your body if you want to lift the knees already here you can working in a full plank so we're knees lowered or lifted and for this first round we're going to keep the elbows hugging into the side body gaze straight forward chin slightly tucked again you can work with the knees lifted as well we're gonna inhale in exhale slow and steady keep the elbows hugging in just lower halfway beautiful

exhale press up inhale slowly lower down halfway gaze forward exhale press back up keeping the spine nice and long here hugging the elbows in lower down halfway exhale press back up two more inhale halfway lower exhale press up one more you got this inhale halfway lower and exhale press back up awesome send the knees as wide as your mat send the hips back send your heart down one cycle of breath here in extended Child's Pose so make this breath awesome big inhale long exhale

excellent slowly come back up bring the knees back underneath the hips come into a half plank or full plank Yogi's choice make sure the upper arm bones are rotating out and make sure you have a nice wide base in your hands not too narrow here all right so now we're going to take the elbows left to right in a ninety degree if you don't have the mobility or the strength to go at an exact and I need agree that's where you're headed okay so it's okay if you don't hit that if you have some tightness in

the wrists or if you need to modify make it small you don't need to go past a pain threshold so you can keep it nice and small again we're lifted up in a full plank or were on the knees okay here we go you're like okay I've been here and ready inhale look forward exhale draw the shoulders away from the ears inhale to lower exhale to lift elbows left to right inhale the lower exhale to lift inhale to lower gazes forward exhale to lift strong core inhale to lower exhale to lift inhale to lower exhale to lift one

more inhale to lower exhale to lift great this time walk the knees together really together arches of the feet really together send your hips back and the slowly flick your fingertips back towards your toes and melts your heart down one cycle of breath here if you want you can bring the hands the intent fists here bring the fingers in and just get a little massage on the wrists as you rock the wrists gently

back and forth on the earth okeydoke slowly rising back up back to plank or half plank chaturanga half push-ups here we go knees lowered or lifted a nice strong base draw the low belly in keep the neck nice and long here we go inhale keeping the elbows hugging into the side body lower halfway your version exhale to press back up inhale lower halfway exhale press up inhale exhale inhale exhale three more inhale exhale you got it two more inhale exhale last one meet your edge it's okay if

it's small inhale lower exhale all the way up here we go knees wide big toes to touch send it back walk the fingertips forward this time option to come into a little namaste shark-fin bringing the palms up behind the neck take a deep breath in you got this and empty it out alright back up to plank or half plank stick with me just a few more minutes left you got this here we go this time elbows left to right and you can do a half push-up or a full push-up so depending where you are in your journey

depending how you're feeling in your body or energy today all right so we're in a full push-up or we're in half excuse me full plank or half plank here neck is nice and long with a focus on the spine alright you ready here we go inhale lowering down exhale to press back up inhale to lower down gaze forward exhale to press back up inhale lower exhale lift listen to your breath use your breath inhale lower exhale lift inhale exhale inhale exhale one more you got this inhale lower exhale lift

bring the knees together really together Child's Pose bilasa now send the fingertips back and rest your forehead down inhale lots of love in here exhale lots of love out all right rise back up last bit here we got this we're gonna come everyone into full plank you can do it here we go bring the hands wide upper arm bones rotate out so bring this mindfulness to the picture even when you get tired not even especially when I get tired so here we go hugging the lower ribs in full plank you reach the heels

back toes are in line with the hip points inhale try to keep this connection to your core as you send the left fingertips all the way up towards the right shoulder then bring it down right fingertips to left shoulder it's okay if you shifting the hips here to start eventually we want to keep it going to where we're not shifting in the hips keep a nice rhythm here toes hip width apart maybe slightly wider back and forth crossing opposite hand to opposite shoulder a trick here is to press away from the yoga mat

just like we do in all of our yoga practices really finding that yielding that lifting that hollow front body welcome to heat you're here you got it for one more minute crossing back and forth back and forth waking up the abdominal wall the obliques let's do one more on each side try not to move the hips at all excellent after you've even it out spin onto your the outer edge of your right foot inner arch of your left foot bring your left hand to your waistline breathe deep here as you lift up through the

right hip maybe you take the left your tips up towards the sky maybe not inhale in exhale come back to Center last last a little bit here we're gonna turn onto the outer edge of the left foot inter are to the right foot again lift your hips up high right hand comes to the waistline breathe in here maybe you take the right arm up side plank one more breath and then exhale come all the way down great lower the knees come back to your nice comfortable seat either on the knees or in a nice cross-legged seat

inhale sit up nice and tall wherever you are exhale empty it out through the mouth let go to some heat cross the right arm over the body take your left hand to gently guide it deeper into the stretch and then release and switch excellent let your hands rest gently on the knees or thighs palms face up or down whatever feels best for you and then just take one more moment here before we sign off - close your eyes and notice observe your breath notice how you feel what energy did you stir up and if it

was tough or you got frustrated it's all good motivation to keep showing up waking up the body building strength mindfully having fun you can mesh this practice with another yoga practice on the website I'll put some suggestions in the description down below as you're ready bring the palms together we'll close out by taking a deep breath in and using the exhale to bow the head towards the hands towards the heart thanks everyone let me know how it went for you in the comments section down below I love you all nice work namaste you.

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