Along the Trapezius
Number and Duration of Yoga Lessons:10 recordings • total 8 h 35 minIncludes: 75 min, 4 x 60 min and 5 x 40 min
Releasing tension in the neck and shoulders, strengthening the upper back and shoulder muscles, neck mobility and upright posture.
It's possible to order a single yoga lesson from this bundle.
More on the lessons
Contents of the recording package
INTRODUCTORY TALK AND YOGA CLASS ON THE MONTH’S THEME – 75 MIN
UPRIGHTNESS = HUMANITY
Standing upright is not only a question of appearance but also of energetic openness. How do we carry problems and challenging situations? Do we close when we are afraid, and how open are we to everything life brings?
The love cultivated in yoga is neither romantic nor simply a feeling of happiness; it is this very presence with everything.
We allow ourselves to touch pain while keeping a clear mind so that we can respond wisely. Through this bodily attitude in yoga, we learn to “carry” life. We practise upright posture by lengthening the front chest muscles, strengthening the upper back and rotating the shoulders backwards and down so that the head and neck return to a position without tension.
40 MIN
1. THE DOOR OF THE NECK
We open the door of the neck. This class is dedicated to lengthening the posterior neck muscles and bringing awareness to the length of the cervical spine.
It is as though we bring more Prana,radiance and space into this part of the body through targeted stretches and positioning the head to lengthen the back of the neck.
The exercises are gentle. Enter each pose slowly so that you can feel the neck muscles lengthen and recognise what is comfortable. We move through several Sun Salutations and a few asanas, continually remembering to lengthen through the crown of the head while lowering the chin towards the throat to create positive traction through the neck.
60 MIN
2. THE ENTIRE ARC
The spine is one whole. Although the thoracic and lumbar sections often come to mind first, the cervical spine continues the same chain of links. As we work with the neck and its posterior muscles today, we remember to connect the entire arc of the back through bending movements. We “smooth the neck”, lengthening its posterior line as though leaning against a wall while extending the cervical spine. We move the arms with breath to create this direction of stretch. The class also decompresses the neck through several forward bends and swaying movements in which the head relaxes, lengthening the cervical spine.
MINDFUL SLOW FLOW YOGA – 40 MIN
3. I AM IN THE HEART
During today’s time for relaxation, we repeatedly remember how to return to physical sensations and soften so that the body has time and space to open by itself.
We return to the heart and breathe from the heart space, allowing every thought to pass like smoke while we remain in the heart.
Alongside comfortable relaxation and finding the right measure for each restorative pose, we emphasise opening the chest and shoulders. We relax on the back, side and abdomen in several familiar positions.
40 MIN
4. PIXELS IN THE CHEST
This class targets the upper chest muscles.
We first remember what it is to open towards the future free from expectations and assumptions and to relax into the feeling: I am here now.
We practise comfortable Sun Salutations and gradually add arm positions that draw the shoulders backwards and downwards, lengthening the front of the chest and opening an entrance deeper into the chest space. We use straps so that the strength of the legs helps draw the arm behind. Enter the position slowly and find the right degree of stretch for you.
60 MIN
5. STRONG WINGS FOR FLIGHT
The motto of this class is: “The wind gives us lift, but we need strong wings to fly.”.
We deeply strengthen the shoulder girdle through external rotation. We seek a specific shoulder alignment in several poses, primarily Dolphin Downward Dog and its variations and Garudasana Arms. After warming up and moving through several Sun Salutations, we practise a sequence of asanas with arm positions, details and rotations. We spread the wings in two poses, so take care not to fly away. The first part of the class is strong, while it settles during the final third, when we sit for face yoga, specifically exercises for the masseter.
40 MIN
6. INEXHAUSTIBLE HEARTFULNESS
The muscle cells of the heart are special because, unlike other muscles, they contract and relax continuously throughout life. They can do this because they know how to relax completely during the brief period of release.
The heart is always fresh, open and ready. It cannot tire or give up while we are alive.
We can always return to it. We are never too wounded, guilty or tired, and it is never too late for love, forgiveness and a fresh start. Knowing that we carry such a “mechanism” within us reminds us that every moment is a new opportunity to release the expectations and assumptions, the cravings and aversions, through which we see the world and our relationships. Today, we explore opening the heart and contacting the inexhaustible heartfulness within us.
60 MIN
7. BENEATH THE SHOULDER BLADES
When we breathe with a balanced rhythm for an extended time, whether inhalation and exhalation are equal or not, we balance the heart rate. Imagine regular amplitudes in the heart’s ECG waves.
We balance our emotional state through rhythmic movement following the breath.
We transfer coherence into the body and, by releasing thoughts and conclusions, ultimately reflect this order in the mind. Prepared in this way, we mobilise comfortably today with broad arm movements and an open heart space. After Sun Salutations and several asanas that seek the space between the shoulder blades, we narrow attention to this area. In the second part of the class, we practise several targeted restorative asanas that open and mobilise the area beneath and between the shoulder blades.
40 MIN
8. I LOVE MY BACK
In this class, we strengthen the back muscles through targeted exercises while lying on the abdomen. We again use Cactus Arms, this time gliding the shoulder blades up and down and in and out. We warm up, find these arm movements in Warrior poses and then repeat them on the abdomen. The strength of the back muscles, like all muscles, depends on how often and in what way we use them. If these poses and movements feel challenging, that is useful information: you need to practise them more often. Naturally, you can always slow down and rest for a round.
Breath is the energy that directs us from within, and the body takes shape around it.
60 MIN
9. PRANA IN THE CHEST
We practise a little of everything explored during the month. The idea is to recognise which exercises suited you and be able to use them independently whenever you need to relieve the shoulders and neck. It is important to understand what each exercise does and where to place attention for the best effect. Understanding is a great source of power and change. We lengthen the neck, open the chest, strengthen the muscles between the shoulder blades, lengthen the front chest muscles, strengthen the internal shoulder muscles, rotate and mobilise the shoulders through yoga asanas.
It is healthier to remain relaxed and present. By bringing presence into every situation and becoming aware of the intentions from which we act, we protect ourselves most effectively.
At the end, we discuss the importance of seeing our problems with “different eyes”. If another person looked at what we consider the hardest thing in the world, they might not share that perspective at all. We can therefore introduce a little beginner’s mind and open freshly to a situation without fearing in advance what will happen, seeing it without the burden of assumptions.
