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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Abdominals – Weekly Intermediate Class 71

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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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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 Tight Glutes and Hips – Weekly Intermediate Class 58

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Sirsasana and Sarvangasana – Weekly Intermediate Class 57

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Standing Shoulder Poses – Weekly Intermediate Class 56

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Kneeling Shoulder Poses – Weekly Intermediate Class 55

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Reclining Shoulder Poses – Weekly Intermediate Class 54

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Seated Twists – Weekly Intermediate Class 53

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Forward Bends For Stiff Bodies – Weekly Intermediate Class 52

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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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Chair Twists in 20 Minutes – Weekly Intermediate Class 44

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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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Four Basic Backbends – Weekly Intermediate Class 39

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Intermediate

35 Min

Knees and Standing Forward Bends – Weekly Intermediate Class 38

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Legs And Abdominals – Weekly Intermediate Class 37

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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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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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Standing Poses In 45 Minutes – Weekly Intermediate Class 22

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Hamstrings And Adductors – Weekly Intermediate Class 21

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Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

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Four Key Inversions – Weekly Intermediate Class 19

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How To Do A Headstand – Weekly Intermediate Class 18

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

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

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Warrior III And Other Standing Poses – Weekly Intermediate Class 15

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