Shoulder Mobility & Chair Twists (Rotator Cuff Focus) – Weekly Intermediate Class 406

This 45-minute sequence combines focused shoulder work with back-releasing chair twists to improve both shoulder mobility and spinal health. The rotator cuff – a group of four small stabilising muscles that centre the head of the humerus and coordinate shoulder rotation and elevation – is targeted throughout the class. You’ll begin with shoulder-centred variations of Adho Mukha Svanasana, Uttanasana, Garudasana arms, and Ustrasana to refine rotator-cuff function, ease tension, and establish sound shoulder mechanics. After consolidating these shoulder actions, the practice progresses into supported chair twists that combine shoulder mobility with thoracic rotation – showing how shoulder opening and targeted twisting work together to support a healthy spine. The class concludes in a supported Savasana using a suspended belt harness to create space at the neck, soften the shoulders, and leave the whole body feeling quiet and light.