Yoga expert Howard Napper takes us through a 5-minute session for your upper-body.
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The arms swing from side to side and then as you exhale bring the hands around the arms into what we call an eagle. Try to release the shoulders and let the shoulders bounce up too much. Try that one more time so just let the shoulders relax, let the arms swing freely and then wrap the arms around each other. The palms of the hands come together that’s fine if not just take hold of the thumb and drop the elbows towards the floor and lift the elbows fingers up towards the ceiling, inhaling and exhaling, expansion through the ribs as you inhale contracting as you exhale, release the arms. Give them a shake once again. Let the joints release then wrap the arms round in the opposite direction. Inhaling and exhaling, let the shoulders relax, let the shoulder blades move out towards the side walls, use the breath to open up the back and then release the arms. Let’s just try that one more time, so really relax the shoulders as you bring the arms right of each other. Inhalation, exhalation, expansion, contraction, release the arms and then bring the hands back behind you and then release the fingers, and gently straighten the arms bring in the elbows in towards each other. Exhaling as you straighten, let the chest open and then slowly but gently bring the arms up behind you, inhaling and exhaling and it force the shoulders back, gently lift the arms and work for the openness in the shoulders and hands back down once again. This time we’re going to take the left arm around the right waist. Bring the hands round to the front and insulates the fingers and taking the knuckles towards the wall in front you gently bring the right elbow and towards the left. Opening the front of the shoulders again, inhaling and exhaling and just gently release the right shoulder let the oval come out, relax the arms, come on to the other side, take the right arm. Now, on the left waist and to lays the fingers then gently bring the elbow and towards each other as you open the front of the chest taking the knuckles towards the wall in front of you. Inhaling and exhaling, release the arms, listen to shoulders.
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