Strong Shoulders

Proper shoulder alignment is key when approaching many of the common wrist-based postures, such as downward facing dog, plank, side plank, and chaturanga dandasana. This week we will open and strengthen the shoulders and explore the importance of external rotation and the serratus anterior muscle.

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Rotator Cuff Stretch w/ Strap

Sit or stand with strap in right hand, raise right arm over the head keeping the right arm externally rotated. 
Variation I: Turn left palm back to internally rotate the arm and press the arm back, bend the left elbow and find the strap with the left hand behind the back. Use the right arm to pull up on the strap, bringing the left hand further up the back, be sure to relax the left shoulder.
Variation II:  Bend the right elbow and pull down on the strap with the left hand until the arm is straight. Keep the right elbow close to the head and use the head to press back gently into the arm. Hold for 5 breaths. Release and repeat both variations to the opposite side.  ​

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Revolved Table
Parvrita Sandharasana

Begin on all fours. 
Variation I: Inhale lift right arm out to side. Exhale press right arm under left armpit lowering right shoulder to floor. Continue to press left hand into floor for balance. 
Variation II: You can also choose to turn the left toes under and lift the left knee up pressing the ball of foot back into the floor. Be careful not to put too much pressure on your head

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Child's Pose with Arm Loop & Block
Balasana Var.

Sit on heels and place a looped strap around the arms just above the elbows so that the strap holds the arms shoulder's distance apart. Place a block on the floor 18 inches in front of you on the first height, perpendicular to the mat. Place forearms on floor and palms flat on the floor with corner of block between thumb and forefinger. Stretch hips back while maintain external rotation in the upper arms and press the palms into the block. If the shoulders begin to internally rotate, stop and take a few breaths while widening the shoulder blades. Hold 5-10 breaths, then release. ​

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Downward Facing Dog Flow
Adho Mukha Svanasana Vinyasa

Begin on Table Pose with the hands under the shoulders and knees under hips. Point the toes.
Exhale back into Child's Pose keeping the hands planted and the shoulders drawn wide and down the back.
Inhale into Cobra by swinging the hips forward and slightly bending the elbows towards the hips, lift the heart forward as the pelvis releases towards the floor.
Exhale back into Child's Pose keeping the hands planted and the shoulders drawn wide and down the back.
Inhale into Table Pose.
Exhale into Downward Facing Dog by turning the toes under and lifting the kness off the floor. Reach the hips back and keep the shoulders wide and drawn down the back. Bend the knees if the back is rounded.
Inhale into Table Pose to finish the sequence.
Repeat 3-5 times with the breath

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Lunge, hands clasped
Anjaneyasana, var.

Begin on all fours, step the right foot in between the hands and lift the torso upright. Clasp the hands behind the back and extend through the elbows, opening across the chest as the hands reach back towards the left thigh.
Keep the neck long and draw belly up as you lengthen the tail bone down towards the floor.
Hold for 5-10 breaths, then release and change sides, making sure to clasp the hands in the opposite position.

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Dolphin to Plank Flow
Makara Phalankasana Vinyasa

From all fours, clasp hands together and reach hips back into Dolphin, inhale and swing shoulders over the wrists, bring the face over the clasped hands and lower the pelvis until it is slightly higher than the heels. Keep the belly pulled in and lengthen the tail bone towards the heels. Exhale back into Dolphin. Repeat with the breath 5-10 times to build shoulder strength and stability

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Side Plank, Forearm variation
Vasisthasana, var.

Sit on the right hip with the right foot against a wall, the right forearm on the floor, palm down. Step the left foot in front of the body so that the left knee in pointing straight out from the pelvis at a 90 degree angle. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths. ​

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Hug Shoulders

Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top

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Plank
Phalankasana

Begin on all fours. Inhale and draw the shoulders over the wrists and extend the legs back keeping the toes turned under. Engage the belly and lengthen the tail bone towards the heels. Hold 5-10 breaths. 

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Four-Limbed Staff Pose on Knees
Chaturanga Dandasana, var

Begin on all fours, keep the inner elbows rotated towards the thumbs of the outstretched hands. Bring the knees to the floor and point the toes. Keep the elbows hugging in towards the side of the ribs as you slowly lower the belly and chest towards the floor. 

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Upward Facing Dog
Urdhva Mukha Svanasana

Lay on belly with hands under shoulders, lengthen legs behind you. Press palms into floor and inhale the upper body and thighs away from the floor. Keep shoulders back and chest broad. 
Hold 5-10 breaths and release. 

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.

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Side Plank at wall
Vasisthasana, var

Come into downard facing dog with the heels at the wall. Reach the right hand slightly forward, turn the right foot outward onto the floor and place the left foot in front of the right foot, both feet are pressed against the wall. Bring the left hand onto the hip as you press the hips slightly forward in line with the feet and the head, drawing the belly up and releasing the tailbone towards the wall. Draw the right shoulder under (external rotation) to support the weight of the torso and either rest the left hand on the hip or reach the left arm towards the ceiling. Hold 3-5 breaths, then press back into downward facing dog before changing sides.

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Bharadvaja's Pose
Bharadvajasana

Draw feet to left side of pelvis, knees stay in front of torso. Try to press left hip towards floor as you raise left arm overhead. Exhale and twist belly, ribs, chest and head to right. Release left arm to outside of right thigh, right arm can support behind the back. 
Hold for up to 2 minutes, then release and change sides.

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Bridge Pose
Setu Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.

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Bricklayer's Rest

Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.