00:00:00.130 --> 00:00:02.810
This movement is called
upper back stretch.

00:00:03.030 --> 00:00:05.450
We will be taking three deep breaths.

00:00:06.260 --> 00:00:07.109
Let's begin.

00:00:08.160 --> 00:00:10.260
Make sure that you're seated comfortably.

00:00:11.010 --> 00:00:16.760
Shoulders relaxed, knees more
than hip width apart while seated.

00:00:17.160 --> 00:00:19.830
Noticing if you have any tension
in your pelvis, if you're

00:00:19.830 --> 00:00:22.210
tilting forward or backwards.

00:00:23.315 --> 00:00:27.885
And if there's any tension there, notice
your feet grounding to the ground.

00:00:29.035 --> 00:00:34.435
Take a deep breath here before we start
the stretch, just to bring some awareness.

00:00:35.575 --> 00:00:41.944
Inhale, and on that exhale, notice
where you start feeling resistance

00:00:41.985 --> 00:00:43.864
before you start feeling pain.

00:00:44.354 --> 00:00:49.665
And as you forward bend, relax
and surrender to the stretch.

00:00:50.320 --> 00:00:55.820
If you need to and your chest hasn't
touched your knees, use your hands to

00:00:55.820 --> 00:01:01.470
brace or to support you because you should
not feel any pain during this stretch.

00:01:03.440 --> 00:01:09.180
And round your upper back on that
exhale or it's a very long exhale here.

00:01:11.310 --> 00:01:13.830
And then take a deep inhale in.

00:01:14.450 --> 00:01:17.860
Feel the space between your
shoulders on your back.

00:01:17.880 --> 00:01:21.440
Expand on this inhale
in the forward position.

00:01:23.419 --> 00:01:25.900
Exhale to soften.

00:01:25.919 --> 00:01:31.339
Notice if you can still bend a little
bit more forward now on the exhale.

00:01:33.490 --> 00:01:35.289
Inhale deeply.

00:01:35.530 --> 00:01:38.890
Notice if you can relax
your neck on this inhale.

00:01:39.490 --> 00:01:43.090
Allow the shoulder blades to
spread apart on the inhale in

00:01:43.090 --> 00:01:45.169
this rounded forward position.

00:01:47.320 --> 00:01:52.080
Exhale, see if you can bend at
the hips just a little bit more.

00:01:53.000 --> 00:01:57.890
See if your chest can get closer to your
knees or if your hands touch the ground.

00:02:00.110 --> 00:02:03.589
Inhale again, deeply as you can.

00:02:03.589 --> 00:02:05.149
It's the last one.

00:02:07.190 --> 00:02:12.070
Notice if there's a place you can release
tension in the neck or in the shoulders.

00:02:14.355 --> 00:02:17.645
Exhale, soften in that position.

00:02:17.655 --> 00:02:21.015
See if there's a deepening
of the stretch from the hips.

00:02:23.745 --> 00:02:26.655
Inhale with your hands to support you.

00:02:27.415 --> 00:02:32.165
Walk your hands up your
legs to come back slowly.

00:02:33.464 --> 00:02:37.935
Noticing how you feel and don't
come out of the stretch too

00:02:37.935 --> 00:02:40.315
quickly or you've been inverted.

00:02:41.644 --> 00:02:45.235
Once you're sitting upright and
your hands are at your thighs,

00:02:46.304 --> 00:02:49.664
inhale and blink your eyes open.

00:02:50.795 --> 00:02:53.145
That is the end of this exercise.

00:02:53.765 --> 00:02:57.805
Thank you for joining us, and we hope
that you explore more exercises with us.