Shoulders & Upper Back – Weekly Intermediate Class 89

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Focus

This class focuses on your shoulders and thoracic spine with standing and seated forward bends. The gomukhasana arm action is introduced to the standing pose parsvottanasana. Prasarita podottanasana ii with arms in namaskar is also included. Both of the poses simultaneously improve shoulder mobility whilst containing the thoracic spine. This prepares the upper back for the seated poses that follow. Four key forward bends are then included in the sequence. Initially an upright twisting action is practiced, before entering the forward bend with an emphasis on preventing the thoracic spine from rounding. Eventually the kneeling twist bharadvajasana is included in the sequence. The class will be ideal for students who are working with stiffness around the shoulders and upper back. Modifications that help to accommodate restricted movement are included in the video.

Key Poses

Gomukhasana arm action, namaskar, janu sirsasana, triang mukhaikapada paschimottanasana

Equipment

Mat, 3 blankets, belt

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Pranayama Essentials – Weekly Intermediate Class 75

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Forward Bends For Tight Hamstrings – Weekly Intermediate Class 73

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Ardha Chandrasana & Parsvottanasana – Weekly Intermediate Class 72

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Abdominals – Weekly Intermediate Class 71

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Restorative Poses In 45 Minutes – Weekly Intermediate Class 70

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Adding Inversions To Restorative Poses – Weekly Intermediate Class 67

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Adding Inversions to Backbends – Weekly Intermediate Class 66

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Adding Inversions to Forward Bends & Twists – Weekly Intermediate Class 65

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Adding Inversions To Standing Poses – Weekly Intermediate Class 64

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35 Min

Chaturanga Dandasana & Surya Namaskar – Weekly Intermediate Class 63

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Yoga Poses To Relieve Stress – Weekly Intermediate Class 62

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Introducing Backbends – Weekly Intermediate Class 61

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Forward Bends and Twists – Weekly Intermediate Class 60

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Yoga Poses For Healthy Knees – Weekly Intermediate Class 59

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Yoga Poses for Tight Glutes and Hips – Weekly Intermediate Class 58

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Sirsasana and Sarvangasana – Weekly Intermediate Class 57

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40 Min

Standing Shoulder Poses – Weekly Intermediate Class 56

275
Start Class
Intermediate
35 Min

Kneeling Shoulder Poses – Weekly Intermediate Class 55

276
Start Class
Intermediate
35 Min

Reclining Shoulder Poses – Weekly Intermediate Class 54

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Intermediate
35 Min

Seated Twists – Weekly Intermediate Class 53

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30 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 52

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Backbends in 30 Minutes – Weekly Intermediate Class 51

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Bridge Pose Three Ways – Weekly Intermediate Class 50

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Iyengar Yoga For Lower Back Pain – Weekly Intermediate Class 49

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Forward Bending Fundamentals – Weekly Intermediate Class 48

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Standing Poses in 30 minutes – Weekly Intermediate Class 47

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Relaxation in 25 Minutes – Weekly Intermediate Class 46

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Backbend Foundations – Weekly Intermediate Class 45

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20 Min

Chair Twists in 20 Minutes – Weekly Intermediate Class 44

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40 Min

Handstand and Headstand – Weekly Intermediate Class 43

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Sun Salutes And Abdominals – Weekly Intermediate Class 42

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Ardha Chandrasana In Stages – Weekly Intermediate Class 41

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Gentle Class For Lower Back And Shoulders – Weekly Intermediate Class 40

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40 Min

Four Basic Backbends – Weekly Intermediate Class 39

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Intermediate
35 Min

Knees and Standing Forward Bends – Weekly Intermediate Class 38

293
Start Class
Intermediate
30 Min

Legs And Abdominals – Weekly Intermediate Class 37

294
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Intermediate
30 Min

Restorative Yoga Poses – Weekly Intermediate Class 36

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Basic Backbends – Weekly Intermediate Class 35

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Standing Forward Bends – Weekly Intermediate Class 34

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Express Standing Poses III – Weekly Intermediate Class 33

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Standing, Forward Bends And Twists – Weekly Intermediate Class 32

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Hips, Wrists And Abdominals – Weekly Intermediate Class 31

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Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

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Backbends And Inversions – Weekly Intermediate Class 29

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Chair Forward Bends And Twists – Weekly Intermediate Class 28

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Standing Poses In 50 Minutes – Weekly intermediate Class 27

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Yoga Poses For Stiff Shoulders II – Weekly Intermediate Class 26

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Ujjayi And Viloma Pranayama – Weekly Intermediate Class 25

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Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

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Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

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Standing Poses In 45 Minutes – Weekly Intermediate Class 22

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Hamstrings And Adductors – Weekly Intermediate Class 21

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Intermediate
40 Min

Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

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Intermediate
30 Min

Four Key Inversions – Weekly Intermediate Class 19

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Intermediate
30 Min

How To Do A Headstand – Weekly Intermediate Class 18

313
Start Class
Intermediate
40 Min

How To Work Your Legs In Backbends – Weekly Intermediate Class 17

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Intermediate
40 Min

Keeping The Chest Open In Forward Bends – Weekly Intermediate Class 16

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Intermediate
40 Min

Warrior III And Other Standing Poses – Weekly Intermediate Class 15

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Intermediate
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Yoga Poses For Stiff Shoulders – Weekly Intermediate Class 14

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Yoga Poses To Relieve Stress – Weekly Intermediate Class 13

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Standing Poses, Abs And Leg Stretches – Weekly Intermediate Class 12

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