Chest & Upper Body Opening Flow
Yoga With Adriene・15 minutes read
Adriene and Benji lead a chest and upper body opening yoga practice focusing on alignment, breath, and heart opening through various poses and movements. The practice concludes with a focus on breathing, gratitude, and self-awareness to center the body and mind.
Insights
- The yoga practice led by Adriene and Benji focuses on opening the chest and upper body through a sequence of movements, including lunges, Plank poses, Cobra variations, and Side Plank poses, emphasizing alignment and engagement.
- Participants are encouraged to pay attention to their breath, heart opening, and collarbone expansion throughout the practice, culminating in a focus on breathing, centering the body, and expressing gratitude before transitioning to a seated position.
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Recent questions
How does the yoga practice focus on chest opening?
By starting in Mountain Pose and incorporating movements like lunges and Plank poses, the practice emphasizes aligning the body, lifting the chest, and opening the heart and collarbones.
What poses are used to open the chest in the yoga practice?
Poses such as reaching the arms up, bending the elbows to goal post arms, lunges, Plank poses, Cobra variations, Downward Facing Dog, and Side Plank poses are utilized to open the chest and engage the upper body.
What is the significance of maintaining alignment in the yoga practice?
Maintaining alignment ensures that the body is properly positioned to maximize the benefits of the chest and upper body opening movements, promoting proper engagement and preventing strain or injury during the practice.
How does the yoga practice encourage mindfulness?
Participants are guided to notice their breath, focus on opening the heart and collarbones, and center the body throughout the practice, promoting mindfulness, self-awareness, and gratitude towards oneself.
What is the final focus of the yoga practice?
The practice concludes with a focus on breathing, centering the body, and expressing gratitude and self-awareness before transitioning to a comfortable seated position, promoting a sense of calm and mindfulness.
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Summary
00:00
"Yoga Practice: Chest Opening with Benji"
- Adriene introduces a chest and upper body opening yoga practice with Benji.
- The practice begins in Mountain Pose, focusing on aligning the body and lifting the chest.
- Participants are encouraged to notice their breath and the opening of the heart and collarbones.
- A sequence of movements is performed to open the chest, including reaching the arms up and bending the elbows to goal post arms.
- The practice continues with lunges, focusing on lifting the chest and opening the heart.
- Plank poses are incorporated, followed by Cobra variations to further open the chest.
- Downward Facing Dog is used to transition between poses, emphasizing chest opening.
- Side Plank poses are introduced to further open the chest and engage the obliques.
- Participants are guided through a series of movements to open the chest and upper body while maintaining alignment and engagement.
- The practice concludes with a focus on breathing and centering the body.
15:25
"Yoga Flow: Open, Stretch, and Align"
- Start by squeezing and lifting from the left oblique, focusing on opening up the chest and extending through the crown of the head.
- Transition to Plank, then choose between Chaturanga to Upward Facing Dog, Mermaid Cobra, or basic Bhujangasana. Follow with a vinyasa of choice to Downward Facing Dog.
- In Downward Facing Dog, bend the knees, look forward, and move to the top of the mat for a Forward Fold. Rise up with hands at the waistline, drawing shoulder blades together and lifting slightly into a backbend.
- Continue with arm stretches, side plank variations, and deep stretches, focusing on breathing and maintaining alignment in the spine. Finish with a moment of gratitude and self-awareness before transitioning to a comfortable seated position.
