Enjoy this upper body series with my friend and fellow yoga teacher Jason Worton. You can check out his classes in Kingston, Jamaica and give a listen to his medicine music as a great soundtrack for this 3 part series for the upper body. I encourage you to try all the shapes, commit some time to each one and see if you can repeat them for a few days. Just start! Yin Medicines are slow, steady and reveal over time. I guess you peace, patience and practice.
Chose any seat that suits you, could even be in a chair. Work to lengthen your spine and align your neck so your head feels tall and like you are wearing a crown. Take your right elbow into the crease of your left elbow, like you are making a little shelf. Soften the shoulders and see if the hands will touch or wrap. Breath between the shoulder blades and try to stay for 1-3 minutes. Keep breathing and direct your attention into the centre of your discomfort. Use your intention and time to soften any knot or obstacle. Do both sides and try it twice a day for a few days. I promise there will be a change you can feel.
This pose can be done on the ground or using a wall instead of a mat (and if you are not of the earthly on the ground type!) Extend our your right arm onto the ground long and away from you, or stand next to a wall and outstretch your arm until your wrist is in line with your shoulderish. The ground version you will shift your body weight until you feel it across the chest and in the wall variation you would turn away from the wall. You might add pillows under your chest if you are using the ground and you might tuck your free arm on your back. Do each side for 2-4 minutes.
This one is best when seated on the floor, but will also be great in a chair in the middle of your day! Find a comfortable seat for your knees and work your spine tall and strong. When you feel like your seat is steady, life one arm and lean over the to opposite side. Use the reach of your hand for intention, draw the shoulders away from the ears and let the knees feel heavy and weighted. lean back slightly, as the natural tendency will be to lean forward! BREATH deep into the side body, fill between each rib and make space. Look for tension and chose to disrupt it! Yin Yoga is a practice where you are hunting for tension with patience and kindness, so when you find it, you are able to sit with it, identity it and most importantly...unravel to release it!