This video offers a simple chair yoga practice meant to help open and stretch the spine, back, shoulders, and neck. We will practice grounding, breathing, and gentle yoga postures and movements to support health, flexibility, and relaxation of the upper body.

This is a gentle practice that is easy to do at your desk or in a comfy chair. All you will need is a chair that has a back.

Chapters:
00:00 Greeting and Intro to Gentle Chair Yoga for Spine, Shoulders, + Neck
00:44 Setting up in your chair + getting present
1:46 Checking in with your body somatically + grounding
2:41 Breathing practice/pranayama: Equal part breathing
4:50 Centering + lengthening spine
5:24 Sway like bamboo + golden thread visualization
6:57 Shoulder rotations
8:23 Opening the neck + cervical spine
10:42 Opening spine, chest, shoulders + back with rhythmic movement
12:43 Arm circles + spinal twists
15:57 Side bends
17:59 Resting back in center, grounding
18:58 Closing + sending gratitude to self