Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. +Results vary depending on starting point, goals and effort. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. This pose will stretch the chest, the front of the shoulders, and neck. Lean back onto the blocks and relax your arms on the other side of your body. Place a small stack of blankets or two yoga blocks behind you so that when you lean back, one will rest between your shoulder blades and one will support your head. Sit on the floor with your legs stretched out in front of you or with your knees bend and your feet resting on the floor. Lift the arms as high as you can until you feel the stretch in the front of your shoulders. Interlace your fingers behind you and press your palms together. This pose stretches the front of the shoulders, triceps, and the back of the neck. Place your left hand on the right elbow and press gently to intensify the stretch. Reach the right arm up, bend the elbow, and drop your right hand between the shoulder blades. Hand to Elbowīegin this pose by sitting or standing comfortably with a straight spine. The combination of the two stretches the neck, chest, shoulders, spinal column, and lower back. With each exhale, tuck your chin into your chest, pull your tailbone under, and round your back and shoulders (this is the “cat”). With each inhale, arch your back and look towards the ceiling (this is the “cow”). Cat/Cow Stretchīegin in a tabletop position, with your wrists aligned with your shoulders and knees aligned with your hips. Pull them towards each other in the back of the body for a deep shoulder and chest stretch. Fan them to the side to stretch out the chest and front of the shoulders. Pull your elbows toward each other in the front of the body to stretch out the shoulder blades and upper back. Place your fingertips on top of your shoulders. Stand or sit comfortably with a straight spine. Then, roll your head side to side for approximately five breaths. After approximately five breaths, switch sides and repeat. This stretch works the neck and shoulder muscles. The pressure you put on each of the two touch points determines how deep the stretch is. Place the fingertips of your left hand on top of the left shoulder and your right fingertips above the left ear. Draw your chin toward your chest and gently roll your right ear toward your right shoulder. Sit comfortably on the floor or on a chair with your spine straight and shoulders relaxed. Hold the pose for at least five breaths and work up to 10 breaths. This pose stretches the muscles in your arms, shoulders, upper back, and neck. Lower your shoulders away from your ears, gently pull the hands away from the face, and slowly turn your gaze over the left shoulder. Gaining that flexibility may take time, so if the palms don’t reach, grasp the wrist of the right arm with your left hand. The eventual goal is to have the palms touch. Bend and wrap the left arm around the right one. Reach out both arms so they’re at shoulder width and height.īend the right arm up towards the head and sweep the left arm under the right. Stand or sit comfortably with your spine straight and your neck comfortably elongated. Hold this pose for approximately 8-10 breaths. Close your eyes and relax into the pose as it gently stretches the shoulders, arms, upper back, and neck. Rest your right shoulder and your right cheek on the mat. Walk the left hand forward as far as you can and thread the right arm under it. Thread the Needle Poseīegin in a tabletop position, with your knees aligned with your hips. Hold for approximately 8-10 breaths then switch sides. This pose will stretch the neck and back of the shoulders. Turn your gaze to look over your right shoulder. Reach the right arm out at shoulder height and bring it across the chest toward the left side of your body. Sit comfortably on the floor or on a chair with your spine straight, neck elongated, and shoulders in a relaxed position.