Opening for shoulders, hips and quads

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Anstrengung:

Dauer:31 Min.

Level:
Sportliche Anfänger, Mittelstufe

Hilfsmittel:keine

Stil:Ashtanga

Lehrer:in:Nichi Green

Starting with shoulder stretches to release tension around the scapula, shoulder joints and thoracic spine. We then explore Siddhasana and finish with Supta Virasana. Suitable for anytime of day this short, targeted session will work on all those problem areas and leave you relaxed and refreshed. Great to do if you have been office bound or driving all day!

Part of the Complete Yoga Program

Lehrer:innen

Nichi Green

Nichi loves yoga, movement, nature and creativity and often threads creative ways of moving into her Vinyasa flows. She is a Yoga and Yamuna body rolling teacher trainer and runs regular UK retreats.

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jutri07.03.2015

Hi Nichi! What a lovely but strong shoulder openers, really noticed a huge difference but also quite some opening already after having done Andrew's shoulder class yesterday...so this was a great opportunity to stretch even more to the limits :-) I loved the hero pose! Using a belt made this pose much more accessable to me. I always experience pain in the SI joint when bending backwards but the belt made it more comfortable! Less pain, more stretch! Thanks again for a wonderful tutorial! X

Nichi04.05.2015

That's great to hear jutri. Keep up the good work. Namaste

Heather17.02.2014

Thank you Nichi, this is so important for me, I really appreciated the class.

Ana Ida23.07.2013

Hello, great exercise. Shoulder exercise are my favourite :)! Question: Is there a half position for the twist that we do on the floor. The arm which is streched away from the body and lies horizontaly on the floor is my problem. I cannot have it straight and at the same time roll over with the legs. While doing the exercise i bowed it in the elbow but maybe this is not ok? Thank you again for the exercise. I hope one day after doing these exercises my shoulders will not hurt anymore :).

Trisha17.02.2015

Great stretches, Nichi! Many thanks!

Esther22.07.2013

very nice !! great stretches!! Thank you Nichi, Love, Esther

tehmin23.07.2013

hi nichi, thanks so much for your tutorial on opening the shoulders and the quads. i have tight shoulders, and my collar bone on the right side is a bit sore particularly after i have done the sun salutation. would you have any advice on how to quiet it down?

Annemarie21.07.2013

thank you Nichi, my shoulders really needed this :)

Sarah20.02.2014

Thank you Nichi :-) Lovely stretches and how different one side can be to the other are really highlighted, particularly the shoulders, these stretches will be great to repeat and notice changes over time xx

Rita02.10.2013

Hi Nichi, another great class! My shoulders really need this! By the way, I'm one of those yogis who seat in a crossed-legged position everywhere - at home, at work, and sometimes even at restaurants!

Nichi07.04.2014

Yes they are good stretches and you can do them any time. Especially in the office! Thanks for taking my class. Namaste

Nichi21.02.2014

Blessings to you. Once the upper back and shoulders release the breath flows and everything feels better. Relax those shoulders and life is good again. Aums

Nichi16.10.2013

Ha ha brilliant Rita. I love the shoulder stretches..I need them too!

Nichi31.07.2013

Hi Tehmin.. Often when we start doing Yoga it can show up injuries and imbalances in the body and we can feel quite sore in certain areas. If your hamstrings are tight too then try shortening your dog stance and bending your knees to take the strain off the shoulders. You can also opt or half dog or extended child's pose which is a more gentle option but still gives an opening to the shoulders and upper back. Hope this helps. Keep working with the shoulder stretches. I will be filming some more next month so look out for those.

Nichi31.07.2013

Hi Tanja..thanks for doing the exercises with me..great!

Nichi31.07.2013

Hi Ana Ida - you can try putting something under your hand..maybe a block or a book?this might make it easier for you to keep it straight, otherwise a little bend is ok but perhaps don't hold for you long if it feels like you are straining or exerting too much pressure. Thanks for trying..they do work so keep at it..

Nichi20.07.2013

Thank you for joining me..hope your shoulders feel nice and relaxed now..

Alice20.07.2013

Joined your class first time today. I really enjoyed it. I´ll certainly be participating in your following, other classes, too. Thank you, Nichi!:)

karnjana22.07.2013

Thank you, it's useful to me

Tanja28.07.2013

Hi Nichi, thank you for these great exercises. Just did them and I feel very open in the shoulders, chest and quads and I feel so relaxed!

Ann30.03.2014

Love the floor postures/poses (about 20 minutes on). They are so comfortable, I may use them when I work on the computer from now on. Cheers!

Fernanda01.05.2015

This was amazing, thank you so much. I have weak knees which reflect in my whole posture according to my physiotherapist and this class is working on everything I need right now. So, thank you for sharing Nichi!

Nichi04.05.2015

Wonderful Fernanda. Let me know how you get on. Aums

Annemarieke18.02.2014

Thank you, Nichi. Shoulders and upper back are my problem area. I noticed that the pose where you lie on your shoulder and twist is difficult on the side with an old shoulder injury. I take it that it will take time to get my feet flat on the floor. I will be doing this class more often to improve the flexibility. Thanks again.

Nichi30.09.2014

Cheers Marcie..these stretches are fantastic if you have been sitting all day

Marilyn18.02.2014

Nice class, Nichi. I appreciate the flexibility I'm experiencing during the February program. At times during both Andrew's class yesterday and yours today, I felt I wasn't doing much, but when I paused and noticed, I felt a significance difference in my body. Much more open. Thank you.

Desiree23.03.2014

Nice strechtes! Thank you Nichi.

Kaja23.02.2015

Lovely stretches, thank- you Nichi. The only problem I had was with the forward stretches with my arms up seemed to put a lot of pressure on my lower back. Is there anything I can do to avoid this?

Nichi25.02.2015

Hi Kaja.. Sit yourself on a block and soften knees as you go forward that should help. Keep lower back soft as you lift arms up. Aums

Maria17.02.2015

Very releasing and calming! Thank you so much, Nichi! I'm in love with your classes!

Marcie30.09.2014

sat in an office all day and i feel great after this class. thank you!

Kitty16.02.2015

Very relaxing class-the stretches were very helpful-thank you!

Nichi19.02.2015

Thanks Kitty. Aums

NANCY05.02.2015

loved the class!! I have chronic shoulder pain and this has helped immensely! The poses are easy enough to do in the middle of the night when the pain wakes me up but I am still half asleep! Thank you!

Nichi19.02.2015

Ooh that's good to know. Glad it helped. Aums

Anna19.02.2015

Thank you, that felt good !

Nichi19.02.2015

Thank you dear Yoga students. Glad these stretches are helping you. Aums

Erika23.02.2015

Excellent! Perfect wall stretches to do while on breaks at my upcoming bar exam! Thank you, Nichi.

Nichi25.02.2015

Thank you Erika.. Good luck with your exam. Aums

wan chi28.01.2015

too bad i don't have a yoga belt

Nichi19.02.2015

Hi wan chi you can use any kind of belt really as long as it's comfortable and doesn't slip

Françoise18.02.2015

Nice T.Y. so much F

Amo12.05.2016

Hi, Excellent class. I have a question about the last pose for the quads. I feel a deep release when i take my knees further apart (the width of my mat). I dnt feel anything when my knees are together and sometimes I feel more of a tightening than a release. Should I just follow my body?

Amo12.06.2016

Hi Nichi, You were right, I was hyperextending. I really have to think and breath right when I do it to get it right. Many thanks

Nichi13.05.2016

Hi amo hmm that's interesting I think it's fine to follow your body but be careful you are not hyper extending in the lower back and dumping into lumbar with the knees wide. Try and keep them parallel( perhaps use a belt) I know that if I let my knees go wider than my hips my lower back shortens and I stretch less at the front of the hip and quads.. Thanks for feedback. Let me know how you get on. Have a great weekend

David26.04.2016

Thank you Nichi =)

Nicole02.06.2016

It's been a bit less than an hour since I did this practice (and left a comment) and I just had to come back to say that my low back feels absolutely amazing...like the best it's felt in years. I don't have an injury, just a chronic tightness there. I was just wondering if there was somehow a connection between low back and shoulder (or quad??) tightness. I also did Clayton's short Marichyasana sequence right after this practice, so maybe that's what it was...? I know you can't diagnose my situation specifically, but I just wanted to ask for any insight so that I can have a better idea of what to work on to feel this release of back tension again and again! Thanks for any help/opinions/comments on this topic!! :-)

Nichi03.06.2016

Hi Nicole. It would have definitely that you did the Marichyasana class straight after for sure. Everything is related..especially when it comes to the spine! You would have released some major muscles in the shoulder stretches as well as creating more space in the thoracic spine which in turn will help release tightness in the lower back. Especially the latissimus dorsi which attaches at the lower spine and travels all the way up to the border of the scapula. The quad stretches would have helped realign the pelvis and released tension from the psoas. The Marichyasana work would have lengthened out the lower back and got deep into the hip. If there's tension in the spine there's compression and lack of space. Any asana which lengthens your lower spine but also releases major muscle groups around that area is going to help you free up that area. I really recommend you trying my Yamuna Body rolling classes. This work is fantastic, especially for your back. Hope this helps. Have a great day. Let me know how you get on.

Nicole02.06.2016

WOW. Needed this so badly. You delivered, as always, Nichi! Thank you, love! xo

Michaela24.05.2017

Thank you, Nichi, for this release! I have done this together with your strength and grace 3 class and it felt really good. And I love how easy some of the stretches are, because I can squeeze them even into some work/waiting situations even without the mat/yoga clothes. Thanks again:)

Anne15.08.2017

Hi Nicky, thanks for this nice session, I really feel relaxe after !

Nichi15.08.2017

Ahh great thank you Anne. ?

stephanie14.11.2021

very useful! Now to your 30 minutes short beginner's ashtanga class. Thank you!

Kathy04.11.2017

Thank you for a wonderful session, Nichi...

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