Iyengar Yoga Sequence for Stiff Neck and Shoulders

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Iyengar yoga sequence for stiff neck and shoulders

Are you experiencing stiffness in your neck and upper back? Do you want to achieve neck and shoulder tension relief through yoga? This Iyengar yoga class is for you. In this long video-guided class, I will walk you through the Iyengar sequence comprised of various asanas designed to stretch the neck and shoulders. This is a perfect yoga break for when you are working from home, and need to stretch out your body from sitting for too long. The asanas we explore in this sequence include Urdhva Baddhanguliyasana,Baddha Hastasana, Dwikonasana, Pincha Mayurasana, Setu Bandha Sarvangasana, Supta Tadasana and their variations. We will use blocks such as a chair to help us get into and stay in the pose.
Happy Practicing.

Subtitles added, Timestamps below.

Iyengar yoga for back pain:
   • Iyengar Yoga for  Back Pain (HD)  

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00:48 - Intro
01:19 - Tadasana ( Mountain Pose )
02:33 - Urdhva Hastasana ( Palm Tree Pose )
03:49 - Urdhva Baddhanguliyasana ( Upward Hand Stretch Pose )
04:56 - Baddha Hastasana ( Back Bound Hand Pose )
05:14 - Gomukhasana ( Cow Face Pose )
07:05 - Dwikonasana ( Shoulder Stretch Hands Behind Back Interlaced Fingers Pose )
07:54 - Urdhva Baddhanguliyasana ( Upward Hand Stretch Pose )

12:04 - Bharadvajasana ( Torso Stretch Pose )
22:13 - Uttanasana with Chair ( Standing Forward Bend )
22:54 - Preparation for Opening the Shoulder

27:00 - Dandasana ( Staff Pose )
30:44 - Dandasana Variation ( Staff Pose Variation )
33:11 - Adho Mukha Virasana ( Downward Facing Hero Pose )
33:49 - Adho Mukha Svanasana ( Downward Dog )
38:44 - Uttanasana ( Standing Forward Bend )

40:05 - Marichyasana I ( Sage Twist Pose )
45:13 - Urdhva Mukha Svanasana ( Upward Facing Dog Pose )

50:12 - Setu Bandha Sarvangasana with Chair ( Bridge Pose )
58:51 - Bharadvajasana ( Torso Stretch Pose )

01:00:13 - Supta Tadasana ( Reclining Mountain Pose )
01:00:20 - Supta Padangusthasana I ( Reclining Hand to Big Toe Pose )
01:03:37 - Setu Bandha Sarvangasana ( Bridge Pose )
01:08:47 - Baddha Konasana ( Bound Angle Round Pose )

01:12:40 - Supta Sukhasana ( Reclining Easy Pose )
01:13:22 - Savasana ( Corpse Pose )

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