Sore Neck and Shoulders

Tristan Cox
A free video tutorial from Tristan Cox
Yoga and Wellness Expert
4.8 instructor rating • 1 course • 2,320 students

Lecture description

Play the workout video and follow-along as best you can. If you need a break, go into child's pose (as instructed in the video).

Learn more from the full course

Yoga At Home - Flexibility, Fitness, Strength & Weight Loss

Yoga for Weight Loss : Yoga Workout at Home : Yoga for Fitness Strength & Flexibility : Yoga for Losing Weight & Health

33:06:35 of on-demand video • Updated June 2020

  • 30 lessons (1 per day) featuring transformative yoga teachings and workouts at home
  • 30 hours of yoga video routines & sequences for strength and flexibility
  • 10 healthy meal recipes to supplement Tristan’s yoga fitness training
  • 10 weight loss secrets to help you tone and get in shape (Tristan lost 25 lbs following this routine)
  • 3 bonus Yoga workouts
English Yoga Workouts at Home - Start in child's pose. Position you could take any variation of Child's Pose you'd like so your knees can be at the outer edges of the mat toes together behind you for head resting down on the mat your arms can be active. So you're pushing against your palms activating your upper back and shoulders or your elbows can be resting by your sides. You can take the version of Child's Pose where your knees are together and move your arms aren't overhead but move your arms or at your sides. Moving closer towards your feet. Any variation of Child's Pose will work the theme for today's class is neck and shoulders activate Jay you breathing by constricting the back of your throat MAKING YOUR BREATH SOUND LIKE THE OCEAN set an intention for today's class walk forward out of Child's Pose coming into tabletop position and kick your heels off to one side and lower down onto your seats. Bring your legs out wide to your sides feet or flexed toes coming inward towards the center of your body spine straight and your shoulders or back and down. We're going to go into a wide leg. Seated forward fold. So as you inhale your spine gets long and as you exhale come forward. Bending at the hips so you're not rounding your back. You're not collapsing. Forward you're coming forward with a nice flat back. Maybe that means you don't come forward too far like me. And that's fine breathe into the hip open here come back up out of the pose and roll your shoulders forward and then up towards your ears and then back behind you and then down your back and keep rolling them in this direction first forward and then up and then down and then back behind you. Next we're going to come into a reverse table so these are up feet flat on the mat. Hands come behind you and lift your hips up really strong hips feel your core activate your head come your neck comes back behind you stretching out the shoulders here as well to come into a deeper expression of the pose you can stretch your feet out in front of you and flatten them and try to get onto the flats of your feet. Otherwise stay in table reverse table slowly lower down come to an easy C position. And then roll over your knees coming to Tabletop we're gonna kick our feedback behind this into a plank pose so your wrists are directly under your shoulders your heels are fighting back behind you and you're not collapsing into the shoulder so you're lifting out of your shoulders and your tailbone is twisting back and down behind you activating your core more come to your knees. If this poses too difficult for you and if at any we're in plank come to your knees slowly lower down shutter run got elbows at your sides resting on our stomachs we'll go through back bend options so if you push off of your palms and your elbows are still bent and gazes forward or straight shoulders or back many Cobra while we're back down if you push off of your arms so that they're fully extended arms are straight you're in full Cobra again our shoulders are still back and down or gazes forward or come back down lifting into upward dog you're off of your knees chest is open shoulders are away from the ears gazes up so take whichever back bend feels best for you based on your edge and then roll over your toes into the first downward facing dog of this class important in dog to get your seat up in the air if you need to bend your knees slightly here that's fine. The majority of the weight in your hands is in your thumbs and first finger the point your finger that helps activate the tricep make sure your the eyes of your elbows are facing each other if your legs are straight you want to be pushing your heel towards the ground back behind you stretching out the hamstring breathing and downward dog. We use this as a resting pose before between the more challenging awesomeness. So if we're ever in downward facing dog and you need a bit of a break you can bring your knees to the wide edges of the mat and bring your seat down towards your heels and a child's pose. On an exhale you're going to bend your knees and step or hop them up for now we're pedaling out the dog now. Bring your feet to your hands. Step or a hop. INHALE UP TO A FLAT BACK SO YOU'RE bent at a 90 degree angle at the hips shoulders are away from the ears and your hands or at your knees or your shins connected to wherever they need to be to make a 90 degree bend in your body on an exhale. We lower down forward fold. The most important thing is to get your stomach onto your thighs. So you need to bend your knees here. That's fine. PALMS ARE FLAT ON THE MAT IN FRONT OF YOU. AND IF YOUR KNEES ARE BENT you're pushing up with your hips to structure hamstrings your neck is loose here so you can shake it. Yes and no. If your limbs are especially long you can wrap your arms back behind your legs so that your palms are touching your. On an inhale and with a flat back Raise your arms up overhead keeping your shoulders away from the use gazes up past your fingertips to the sky from your palms together and draw a line with your palms down in front your face stopping at your chest a modification of mountain pose to dust into your tailbone is twisting back and down activating your glutes and your core shoulders are back and Down chin up slightly tucked in your palms are pushing in against each other inhale your arms up overhead and then exhale coming forward with a flat back to a forward fold INHALE UP TO A HALFWAY lift and then exhale plant the hands on the mat in step or hop back into a plank position lowering down shattering the elbows at your sides then inhale up to the back end of your choosing and exhale over the toes into downward facing dog connecting with our breath here on an exhale bring your feet to your hands. INHALE UP TO FLAT BACK. EXHALE DOWN forward fold inhale arms all the way up overhead bring them to prayer at heart center inhale Arms up Exhale down forward fold to the flat back halfway lift plant the hands and step or hop back to a plank and then lower down shutter run go. So that's one exhale Inhale up to your flat back. I'm sorry your your back Bend and then exhale to downward facing dog breathing here on an exhale bring your feet to your hands. INHALE UP TO FLAT BACK forward fold arms up overhead prayer arms up forward fold halfway left plank and cheddar on the down. Back bend in downward facing dog. EXHALE YOUR FEET TO YOUR HANDS. Halfway lift forward fold stay in a forward fold and grab opposite elbows with your hands And rock left to right. Keep your knees bent. Here if you need to being kind to our lower backs let your arms be heavy now and then slowly ragdoll up one vertebra at a time stacking vertebrae on top of vertebrae. Slowly and gently eventually bringing your shoulders back and down head comes up last. Chin slightly tucked bring your arms your palms forward. Mountain Pose you're going to heal till your feet together so that your toes are touching leaving some space between your ankles and then sit back down with cutoffs and a chair pose you're twisting your core you're twisting your tailbone back and down which hollows out your core most of the weight is in your heels so you can lift all 10 toes and your arms are up but your shoulders are down away from that year's biceps hugging your ears palms facing each other sit back a little more into your chair pose if you need to you can come to a wall or a pole or a door come out of the pose by lifting up he'll tell your feet back to his short distance apart and stand in mountain pose to Dawson the Saracen on still a nice active pose because our tailbone is still twisting back and down which activates our glutes and our core and our upper needs are quads the front thigh he'll tell your feedback together toes touch sit back down chair pose. Bring your hands to prayer at your chest and twist to the left from your belly button you could touch your right elbow to your left knee but look down at your knees and make sure one knee is isn't forward make sure your knees are in line parallel to each other sit a little deeper into your seats push your palms together and your gaze is over your left shoulder come out of the pose by standing up. Coming into mountain pose. So he'll toe your feedback to have set distance apart and breathe in mountain. You'll tell your feedback together toes touch lower Jack dash back down behind your chair pose arms come to prayer and now we twist to our rights so left elbow comes to right knee touching gently we're not resting on our knee but we are twisting gazes up over our right shoulder up to the sky we're checking our knees real quick to make sure one is not tracking too far forward and we're sitting back into our seats challenging ourselves a little more before coming out of the pose and standing in mountain he'll tell your feet hips with distance apart from here inhale your arms up overhead gaze follows fingers and then exhale down to a forward fold halfway lift exhale the plank and shutter on the lower down inhaling up to the back bend of your choosing and exhaling over the toes into downward facing dog On an inhale right leg goes up with toes pointing down to the ground and on an exhale you kick it through to meet your hands you spend your back heel down so that it's parallel with the back edge of your mat and you windmill your left arm up first right into a warrior two. So the front leg is nice and bent 90 degree angle the knee is over the ankle your knee is not collapsing to your left. So you're tracking your knee towards your small toe if that front foot the back leg is straight and strong and you're putting weight towards the back edge of that back foot arms you're at a tee in your gaze is over your front fingers but you can take a peek back at that back hand and make sure it's not too high up or too low we're breathing here hips are opening chest and shoulders opening we're gonna straighten that front leg and bring our right arm down to our Shin our knee a block the mat left arm goes up to the sky you can have a slight micro bend in that front knee triangle pose and you're reaching down towards the mat until you feel a stretch in the right hamstring and your left arm is up to the sky and you're pushing it up opening your chest feeling a stretch in your shoulder come back up into a warrior two so rebounding into that front knee and connect with the pose for a breath or two and then when Miller hands down to the mat framing your front foot and kick that front foot back into a downward facing dog breathing here going into child's pose if you need to. Otherwise a nice active downward facing dog germ Child's Pose come back to Dog On an inhale Raise your left leg to the sky toes facing down and on an exhale KICK IT THROUGH TO MEET YOUR HANDS spin up to a warrior to on the other leg connects with the pose making micro adjustments as needed to ensure you're coming into the best full expression of the warrior two pose on the other leg. Breathing here slowly straighten that front me and bring your front arm down to the ground in your back arm up to the sky gazes over your fingertips to the sky and stretching out the hamstring on the other side while opening our chest and stretching our shoulder triangle pose. Come back up to a warrior to re bending into that front knee connecting with the pose for a breath. And then when milling arms down to the mat kicking that front like back to downward dog. Breathing here. Turn Child's Pose COME BACK TO DOWNWARD DOG. AND WE'RE GOING TO EXHALE our feet to our hands come up to a flat back lowering down to a forward fold inhaling arms up overhead then prayer at heart center. Stay here till your feet together come into chair pose. Come out of it by lifting back up he'll telling your feet back to him so distance apart and forward fold with a flat back come up halfway lift plant your hands. Plank chatter on the down take your back Bend and then roll over your toes to downward facing dog inhale right leg up exhale kick it through to me your hands one million arms up to a warrior to bring your torso forward following your front fingertips and connect your front elbow to that knee and raise your back arm up to the sky gaze is over the shoulder behind you and up to the sky past the fingertips there's not too much weight in that front elbow on that front knee extended side angle if bind is in your practice you can take your left hand and bring it towards your hip so you're lowering it back behind you and your shoulder is still open and your gaze is still over your left shoulder and then you're going to reach down with your right hand behind you underneath your leg and grab your fingers if bind is not in your practice stay in extended side angle. Otherwise you're in a bind and your breathing. You can undo the bind and come back to extended side angle and then come out into Warrior 2 again connecting with the pose for a breath and then when milling your arms down to the mat and kicking your front like back to downward dog breathing here you're in child's pose come back to downward dog and then inhale your left leg up and kick it through to meet your hands and come up into a warrior too. On the other side connects with the pose and then follow your front fingertips forward looking your front elbow to your front knee and bringing your back arm up to the sky. Gaze is over that back shoulder past the fingertips up extended side angle and the other side. And if bind is in your practice come into a bind. Walking. For if you're in a bind undo the bind coming back to extended side angle pose. Then back up to Warrior 2 connecting and then when milling arms down to the mat kicking it back to downward facing dog EXHALE YOUR FEET TO YOUR HANDS. INHALE UP TO A HALFWAY lift. Forward Fold arms up overhead prayer at heart center arms up flap back forward fold halfway lift plank and chattering go down. Back bend and downward facing dog Hill your right leg up kick it through your hands. Come up into a crescent lunge a nice 90 degree angle bend in that front leg. Knees over ankle back like a straight and strong your heels fighting back behind you your arms are up and your shoulders are down away from the ears. Bring your hands to prayer now and twist to the right. Bring your left elbow to the outside of your front knee gazes over your right shoulder and up to the sky or evolved Crescent. If you need to you can lower down onto that back me. Come back up into crescent pose connecting for a second and then bring your palms down to the mat and kick it back to downward dog catching our breath here in child's pose come back to downward facing dog and inhale your left leg up and on an exhale kick it through to meet your hands popping up into Crescent lunge on the other leg making micro adjustments to our posture coming into the best expression of the pose bringing your hands to prayer at heart center and twisting to the left now right elbow coming out of the outside of our left knee our gaze is up over our left shoulder to the sky breathing and twisting coming back to center and then raising our arms back up into Crescent for a breath connecting and then bringing our hands down to the mat and kicking it back to downward dog in child's pose come back to dog on an exhale bring your feet to your hands then halfway lift forward fold arms up overhead prayer at heart center staying here for a breath we're gonna come to the wide edge of our mat so step back with one leg. Feet are parallel and then bring your toes a little closer in towards the center of your mat your toes are closer than your heels inhale your arms up overhead and with a flat back fold forward wide leg forward fold the goals to get the stomach on to the thighs so you can use your hands on the backs of your legs to pull your stomach closer to your thighs while maintaining a nice flat back bring your hands to your hips and them with your core slowly rise back up to standing interlace your fingers back behind you. We're going to come into the same forward fold this time with a shoulder stretch so come forward and bring the fist that you're making behind your back up towards the sky stretching your shoulders. Bring your hands to your hips and slowly using your core come back up to a standing position bring both feet to the front edge of your mat standing in its dust and then inhale your arms up. Gaze follows. Swan Dive forward into a forward fold with a flat back from here. Step your feet back into a plank and then lower down just on your forearm. So you're in a forearm plank breathing here and then raise your seat to the sky. Coming into dolphin pose. So we're on our forearms. Some weight is in our palms flat on the mat in our seat legs and heels are similar to downward dog and you're walking your toes in towards your the front of your body. You're not collapsing at the shoulder so you're pushing out of your shoulders away from your ears. Your head is just barely grazing the top of your mat so there's really no weight in your head on the mat and you can move your neck freely here. Slowly lower down bringing knees to the mat come up on your hands. So we're in a tabletop position set your feet back into Plank and lower down shutter under inhaling into your back Bend and exhaling over the toes to downward facing dog Exhale bring your feet to your hands halfway leg forward fold arms up overhead prayer at heart center staying here in prayer we're gonna set up for eco pose so wait spills into our left leg. There could be a slight bend right leg comes over left and wraps around so that the top of the right foot rests on the calf of the left. Once your legs are set up your arms come to a tee and your left arm comes over your right arm and your palms meet together in front of your face. You then want to bring your shoulders up sorry your elbows up to the same height as your shoulders and then push your palms away from your face. So you're adjusting in this pose that you feel a nice stretch in the back of the shoulders gently explode out of the pose shake it out a little bit and we're gonna get ready to come into the pose and the other side so wait spills into your right leg a slight bend in your right knee left leg comes over the leg the back of the foot resting on the calf arms come to a tee position now our right arm comes over the left arm and our palms meet raising our elbows up to the same height as our shoulders and pushing our palms away from my face. So the exact height placement and positioning of your palms really depends on your shoulders. You have to do what feels best. Finding an edge to the stretch and breathing into that edge and pushing through that edge to break a new barrier. Gently explode out of the pose. We're going to stand in mountain so feet or hips with distance apart twisting our tailbone back and down activating our glutes and our core. We're gonna bring our shoulders forward and then up towards our years and then back behind us and down. So we're making circles with our shoulders in one direction and keep going keep making circles in this one direction before we switch sides forward up back down. Now we're going to do it in the other direction so back and then up towards our ears forward and down in front of us before going back up forward and down again. Circles the other way. Now we're gonna start making circles and bring our left ear towards our left shoulder feeling a stretch on the right side of our neck. And just hanging out here. So again we're in a nice strong mountain pose so definitely make sure tailbone is twisting back down activating gluten core while we're stretching out the right side of the neck breathing into the stretch come back up to center and then exhale to the other side. So bring your right ear towards your right shoulder stretching out the left side of the neck come back to center tuck your chin to your chest stretching out the back of the neck come back to center bring your head back keeping your mouth closed to get a little bit more of an intense stretch in the front of the neck and throat the esophagus the upper chest now we're going to make circles with our neck so it doesn't matter which direction you choose to make circles just keep going in one direction and go as fast or as slow as you want and if you come to a spot it's a little tweaking you can take your time and really work it out as you make circles so keep going in the one direction and I'll let you know when we're gonna change directions breathing as you work it out. All right now change directions finding those points where you're sticking where there's a little bit of a tweak that you need to work out come back to center. We're going to set up for Calvin cow face. Those two inhale right arm up your left arm comes back behind you palm facing back behind you bend at your right elbow and connect your fingers back behind you to know your right elbow is pointing up to the sky. Left elbow is pointing down towards the ground and try to maintain a nice straight spine here and a nice straight neck so you do want to be collapsing forward. This will help stretch your triceps and your shoulders breathe into the stretch and if you can't quite connect your fingers that's fine let them touch or almost touch and just stretch wherever you can in this pose. Slowly come out of the pose. You can kind of shake your shoulders out a little bit take whatever movements you need and then come into it on the other side so left arm comes up bending at the elbow and then the right hand comes up your back behind you. So now left elbow points up to the sky right elbow points down towards the ground and you're trying to interlace your fingers together behind your back while keeping a somewhat straight spine and a straight neck come out of the pose shaking out your shoulders taking whatever movements you need. And slowly lower down onto your seats on the mat you're going to come onto your forearms back behind you and bring your shoulder blades back together behind you. We're going to do a reverse plank on our forearm so your feet can be having your heels closer to your seats of the euro wants to know bridge bows while you bring your neck back and lift your hips up and if you want to take the full expression of the pose you can straighten your feet out in front of you while keeping the flats of your feet on the mat. I can't quite get there yet so I'm going to stay in the easy variation of this pose with my hips up breathing exhale back down under your seats right under the bones have a nice straight spine shoulders or back chest is open. We're gonna come into both pose so when ready Lift your legs up your calves are parallel to the ground and your arms are up and they're parallel to your thighs palms facing each other. The goal is to get you to shake. So if you're not shaking yet straighten your legs and point your toes and get there. Breathe and shake and come out of the pose. We're going to slowly lower down onto our backs breathing here. We're gonna come into an equal twist so left leg wraps over right. Arms are at a T and bring your knees to the right. Keep your shoulders. Both shoulders on the mat and gazes over your left fingertips slowly come back to center. We're gonna switch sides now. So right leg wraps around and behind left and we bring our knees to the left gaze is over and past our right fingertips slowly come back to center and bring your knees to your chest. Wrapping your arms around them giving them a squeeze and rocking from left to right come into happy baby pose. So the bottoms of your feet are pointing up to the sky and you're grabbing the outer edges of your feet and you're rocking left to right. And as you rock left bring that left knee in torture left armpit stretching out the hip as you rock right. Bring that right knee into your right armpit feeling a stretch in your right hip keep rockin lower your legs to the mat letting your feet splay out to the sides. Bring your hands at your sides palms up shoulders are down your back away from your ears neck is flat you don't have to concentrate on your breathing here if you don't want to we're in a final resting pose Shabazz NA in times of hardship. I ask not for a lighter burden but for broader shoulders I ask not for an easier path but for stronger feet. I ask not for weaker enemies but a stronger me let life do with us what it wants but let us be strong enough to handle it we are strong enough to handle it our shoulders are broad and they get broader with time Jewish proverb so being bring the awareness back to your physical bodies taking some slight movements stretch your arms overhead feeling a stretch from fingertips to toes your knees to your chest wrapping your arms around them gently squeezing and rocking left to right roll over onto your right side in fetal position with your left hand push up keep your eyes still closed and come to a comfortable seated position at the top of your mat arms can be palms down palms up on your knees or in a prayer position at your chest spine a straight chin is slightly tucked thank yourself for coming to yoga today and for being kind to your mind and your body now must day.