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Yoga Stretches for Shoulder Tension


Do you work over a computer most days? Does tension collect in your shoulders causing stiffness and pain in your upper back and neck? Taking just a few minutes every hour during the day to practice a few easy stretches, e.g. shoulder rotations, can release your pain and stiffness, leaving you feeling refreshed and relaxed.

Yoga exercises are perfect for preventing and relieving muscle tension. It only takes a few minutes to release tight muscles, which promotes the flow of circulation and prana (energy) throughout the body, preventing stiffness and pain.

Shoulder Rotations can be performed anywhere. Sit comfortably with your back straight, hands on your knees and slowly rotate your shoulders forward, making large circles. Make five or more circles forward and then rotate backwards. Synchronise your breathing with your movements, inhaling you raise your shoulders, exhaling when you lower your shoulders. Equalise your breath and movement. So, half the circle you breath in, shoulders upward, half the circle you breath out, shoulders downward. Close your eyes, visualise and feel the light and life-force entering your upper back and neck areas, don't go into pain or strain.

Chest Expander is another great stretch for your shoulders. Stand and interlock your fingers behind your lower back, rest your hands on/near your buttocks, arms straight, gently squeeze the shoulder blades together. Inhale and gently raise your arms as high as you comfortably can. Hold the stretch for three full breaths and slowly lower your arms. Close your eyes and notice the effects of the posture on your body and mind.

































 

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Testimonial
Maya Tampilang
from : Jakarta - Indonesia
Kate Nirlipta is an inspiring beautiful teacher, she taught me how to balance my unbalanced guna's, she gave encouragement with her compassion and I had special emotional moment through her session class. Thank you for guiding me to understand the "Svadhyaya" and the yoga lifestyle about "cleaning the mirror" and "spreading the light". Always love her meditation, relaxation and evening activity. Love the healing power of song "I am the light of my soul" every time I hear the song my heart & soul feels like a blooming lotus flower. I feel so blessed to have you as my teacher and you have helped me to spread my wings…absolutely transforming. Terima kasih banyak ibu cantik. Love always


Robyn Sedgwick
from : Australia
I am delighted to recommend Kate Nirlipta to anyone at all who is interested in experiencing heart based wisdom through embodied yoga. She is simply the best yoga teacher I have been fortunate enough to learn from. Her approach remains influential in my own practice and teaching. Kate first inspired me fifteen years ago to practice yoga. I was an ex dance teacher still grappling with issues resulting from a car accident and a crushed T12. Her sensitive and knowledgable teaching helped me discover a new way of experiencing my self and my body and began my love affair with the transformative power of yoga on all levels. She also introduced me to the incredible practice of Yoga Nidra . Last year in 2012 I attended a yoga teacher training intensive in Bali largely for the opportunity to again learn from Kate. Her mastery as a teacher and her heart felt warmth and compassion was acknowledged and highly valued by all in the course who were wide ranging in age and cultural backgrounds. She embodies her teaching and has encouraged us all to find our own authentic way to do this in our practice and the classes we offer. I'm deeply grateful for the opportunity to learn from her and would encourage anyone of any age or experience to take to opportunity to learn from this outstanding teacher.


Jacki, Narooma
from : NSW, Australia
I love yoga with Kate! Yoga day is my favourite day of the week, a special time I dedicate to myself.
Kate has shown me that yoga is so much more than postures and stretches.Her knowledge and experience is shared gently with love and kindness.The Breathing Space studio is filled with loving, healing energy. Natural light floods the room, the birds sing in the garden and the ocean waves area gentle sigh in the distance. A very special place to practice yoga and meditation.
I feel blessed to have found Kate and her classes. Her yoga is the real deal, truly a mind, body and spirit experience. Thank you Kate.


Kate Nirlipta