All language subtitles for {ENGLISH} Seated Yoga for Thoracic Expansion

Hi, my name is Thai. And for this yoga

sequence, we'll be focusing on expansion through the thoracic

body. And so we'll be focusing on wrist

health and also elongating through the body

in the neck. So we'll start with some wrist stretches.

We'll extend the arms out in front of

you palms facing out.

And we'll start to caution light the hands opening and

closing the fists.

Giving yourself a little warmth through the hands and

the arms.

So you may be in a tight space you may not have a lot of room.

So feel free to adjust where you are. And now

we'll close the Fist and just

do some circles through the hands.

bringing mindfulness to go in both directions

and then we come back to where we started arms extended

hands Flex.

Now we'll turn the right.

Fingers down and now you can use your other hand

to gently open through the backs of the wrist.

Breathe in through the length of the arm try to

reach further through the hand, but push against your

hand that's pushing against the

fingers left fingers turn down right hand finds

the fingers. And again, we just open through the wrist.

They have pressing against the fingers as you try to pull the

hand back.

And then slowly we come back to Center this time.

We'll bring the hands together. You can interlace the fingers and

just bring the heart the hands towards the heart.

And to start to move the hands almost

in a figure eight.

pattern here

I just think of this is massaging the wrists.

Preparing them for work.

And understanding of the body and how you

feel.

And now we come back to the breath.

Breathing three times together taking a deep in health the nose.

And exhale out the mouth.

two more times big inhale

And Let It Go.

last time inhale audible thigh

release

Nice job. Now. We'll extend the arms Palms facing

one another.

Taking the right hand over the left or crossing at the

wrist.

Spiraling the thumbs down see if

you can interlace the fingers here.

Think of trying to reach the hands away from you.

You start to bend the elbows pulling the

fists through and up towards

the chin. So now the fingers rest here

at the throat chakra think of this as empowering your

practice giving you articulation empowering

to speak truthfulness, but also kind

words.

starting with yourself

and just breathe here.

Take a big in health the nose.

And exhale out the mouth on empty.

Hollow out the spine

and see if you can unfurl the arms

and this time we're taking the arms overhead.

Think of squeezing the head with the biceps try to

reach higher straighter arms.

Now using your right hand

see if you can pull everything over to the right so you're

just pushing that hand to side Bend

And then slowly come up to Center and now we'll

side into the other way.

Come back to Center bending the

elbows unfurl the hands and they

come back to the left.

one time with the breath big in health nose

and exhale out the mouth.

Come back to Center Arms extend this

time. We'll bring the left wrist over the

right.

Spiraling the thumbs down. We'll interlace the

fingers again finding extension reach away

from you release in the head and neck between the

arms.

Creating space to pass the fist in

and up.

Hug it in.

Tight grip think of this as a little hug a

little Embrace for your body.

again empowering the rights of speech

being kind to yourself

starting with the thoughts and how we choose to see ourselves.

Again, big inhale here exhale everything

out.

Keeping it empty create

space to now pass the hands through

reaching it up stretch it out

straight through the arms and now

starting with the left hand bring everything over to

the left.

And then come back to Center

over to the right.

Come back to Center into the elbows again.

We're unfurling come back.

Again hands come to Heart Center. We're interlacing the

finger bringing the hands again, right up

underneath the chin.

And coming back to the breath. So now on the inhale think of opening the

elbows as if it's mirroring the

lungs in.

And exhale draw the elbows

in towards the rib chin back down.

Four more times, you know.

and exhale

three more

and exhale

two one

and exhale

one more and exhale

release in

the hands down come back to your

tall seat now bringing the right ear to

the right shoulder.

To bring the head the hand to the top of the

head.

It is now length in the side of the neck.

breathe in here

It's finding a length and stretch.

And now let the head float back to Center hand comes

to the back of the skull. You're to supporting

the head start to lift the Gaze and the

elbow away.

and now on the exhale, we'll wrap the elbow in towards midline

shift The Gaze in

and how we extend.

And exhale draw it in.

one

and wrap it in release in

the hand down.

Circles through the head and neck as you take the

right ear towards the right shoulder.

over through the left

again over to the right

one more round over to the right.

back to Center

head floats back above the spine. It just

acknowledge the differences between the side. So maybe the right side feels more

open more free more spacious. And now

let's balance ourselves out bringing the left ear to

the left shoulder.

And can rest on the head.

Give it just a little weight little support.

breathe in here

head comes back to Center head supports by

the head.

lift

exhale drawn

And how we expand?

And draw it in.

one more round

and wrap it in re-emerge.

And one more time drawd and release the hand down circles

now to the left.

Working out

the Kinks.

And the next time the tin comes towards Center, let it

float back of the above the spine.

And just take a moment to acknowledge the body the posture we've

gotten into the wrist the shoulders the neck and to

see if anything is shifted changed warm

or just opened up

and as we end our practice we'll close

with one final breath taking a deep in health, you know

cleansing breath out the mouth. Just let

it go.

And again, my name is Thai. Thanks for tuning

in bringing awareness to the thoracic spine find

an expansion and spaciousness. Have an

amazing day. Hope to see you soon.