Kneeling Shoulder Poses – Weekly Intermediate Class 55

Focus: This class is the second in our series of yoga poses for shoulders. It groups together shoulder poses that can be practiced from a kneeling position. The action of kneeling (virasana or vajrasana) is not necessarily intrinsic to all of the poses. Some of the arm variations in the class could also be done from a standing or seated position. The poses are linked with kneeling in order to gather a range of shoulder opening movements, that can be conveniently practiced in succession, without continually needing to change the position of your legs.

The class can be practiced as a stand alone class to improve shoulder mobility, or combined with other classes to build a more extensive practice sequence.

Key Poses: adho mukha virasana, vajarasana, parvatasana, garudasana arms, gomukhasana arms

Equipment: Mat, chair, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 35 min

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  1. Marie-Helene B

    Formidable! magnifique séquence, j’ai l’impression d’avoir gagné de l’espace dans mes épaules.

    Thank you so muck for this sequence.


    • Di

      So glad you enjoyed the sequence Marie-Hélène 😄

  2. Krishnashanti

    Thank you so much for the three shoulder videos!
    My right shoulder is injured from tennis since many years and this helps me a lot! I really enjoy your way of teaching, and also the work you do with the props and the wall, it’s just great and so creative! I’m practicing one weekly intermediate video every day, and I feel that it has very positive effects for body and mind during this corona lockdown time! Many greetings and thanks from France 😁

    • Di

      Happy to hear you are practicing so regularly and feeling the positive benefits.

  3. Sofi Kyrklund-Ramirez

    Very efficient! But what a nerve pain in my injured shoulder reaching the hands back towards the chair seat. I rested a bit and did gentle version of it again. The the pain went away. I did the shoulderstand after this sequence and finally I managed to get my hands to my back without nerve pain : ). It has been a while since I could do it. I fell on my hand a 6 months ago. I believe I can cure the shoulder with these programs : ).

    • Rod

      Hi Sofi,
      Thanks for your comment. I am really glad that this is helping with your shoulder. I hope that the combined effect of all of the shoulder classes continues to be of benefit. These sequences were very helpful for me when I was overcoming a serious shoulder problem a couple of years ago. Please keep me updated on how you are going.

      Best wishes,

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