Warm Up Yoga Sequences: Unlocking Shoulders, Breathing, and Emotional Release

As I prepare for meditation, I often begin with a series of warm-up yoga sequences that have become instrumental in opening my shoulders and breathing. This practice has been a game-changer, helping me to cultivate greater flexibility, release tension, and quiet the mind. The key sequence involves starting with Hand Behind, where you inhale your left arm high next to you, tracking your hand with your eyes.

This movement may feel challenging at first, but with consistent practice, it can become a magical experience. To further open the shoulders, I recommend exploring Elena Brower's Shoulder-Stretch Sequence and incorporating it into your routine.

Next, move into Cat-Cows, performing at least 11 repetitions (although you can do more if desired). Inhale to round your spine and exhale to arch, expand, and extend. This movement may feel uncomfortable initially, but it's essential for anyone who spends a lot of time typing or using their hands. As you practice, remember that this position will eventually become more natural.

To further release tension in the shoulders and upper body, keep your palms rooted in place and spin your fingers so they face your knees. This movement opens the wrist joints, collarbones, and upper lungs, allowing for a deeper breath and greater sense of relaxation. From Tabletop, turn your palms laterally, so your fingertips point to the sides of your mat.

As you practice these movements, take your time to grow accustomed to them. Remember that this is a series of strong, safe releases for your emotional body. By opening your wrists, collarbones, and upper lungs, you're flushing toxins out of the joints and allowing your body to come into balance.

In today's practice, we'll focus on moving our attention into the chest and heart space, where we receive and give love. To enhance this experience, consider incorporating a rolled-up blanket (think 'little burrito') within easy reach of your practice space.

By committing to this sequence and allowing yourself to fully relax into the movements, you'll be surprised by the profound effects it can have on both body and mind. So why not take a few minutes each day to warm up with these yoga sequences and unlock greater flexibility, relaxation, and emotional release?

Warm up yoga sequences