The Hi, my name is Dana and welcome to Yoga Download. This class will be a deep release for your neck and shoulders.

You could have two blocks available, a space at the wall, and a hand towel as well for this class.

You'll notice that I'm actually sitting on my two blocks and I've angled them to be in a V shape.

I place my sits bones onto the blocks and my thighs are slightly supported by the blocks.

This allows me to have a slight lift of my pelvis and my knees to release

down towards the ground. Give it a try, but if you'd rather sit in another way, that's perfectly

fine. I would like you at this point to grab a hold of your hand towel and open it up and roll it.

So I'm rolling it and placing it behind my neck.

So you'll see that the towel is actually supporting the curve of my neck.

I pull gently forward with my hands and I press my neck then back into the towel just a little bit.

From there I lift through the crown of my head. Now let the feedback of the towel just a little bit. From there, I lift through the crown of my head.

Now, let the feedback of the towel inform you of the muscles of your neck.

Notice any tension that might be there for you today,

perhaps noticing a bit of strength come to the neck. Now I'm going to let my hands go from

the towel. Rest my hands onto my thighs and let's close our eyes from here and center

ourselves in our breath. So once more just feel the connection of the hand towel against your neck.

Move gently back into that pressure and lift up through the crown of the head.

Breathe deep and complete.

Breathe deeply into your abdomen and into your chest.

Center yourself in your breath.

Center yourself in your body.

Stay connected to your breath and your body, as once again you gently open your eyes.

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