Yoga For The Rotator Cuff – Weekly Intermediate Class 176

Focus: This class features a  sequence of poses to help improve the health of your rotator cuff. The rotator cuff is a group of four muscles and their tendons located in and around your shoulder. As the name suggests these muscles help to rotate your arm. They are also involved in raising your arms upwards. Over time, repeatedly raising your arms above your head without healthy shoulder alignment can cause irritation and inflammation in the rotator cuff. The tendons in this region can potentially become impinged by the bones in the shoulder complex. Yoga poses that pull the head of the upper arm bone firmly back into the shoulder socket can help to re-create space for the rotator cuff to move more freely. This can help to bring relief for people that are experiencing shoulder pain. This class will be well suited to anyone wanting to focus specifically on the rotator cuff muscles. It will also be beneficial if you are looking to improve overall shoulder health and mobility.

Key Poses: Virabhadrasana 1, belt harness, gomukhasana arms.

Equipment: Mat, chair, bolster, belt, 2 blankets, 2 blocks.

Level: Intermediate

Duration: 50 min



  1. Karen O

    This is a wonderful sequence, thank you Rod. 5 years ago, I had major surgery to remove a benign tumour from my right humerus, which included filling the shaft of the bone with cement and adding a large metal plate along the length of my arm from the shoulder to almost the elbow. Thanks to yoga and swimming I regained full range of motion, but the arm, shoulder and side of my rib cage get very tight, and my yoga practice keeps this in check. This sequence was absolutely wonderful – my whole shoulder feels open and free. I love your on line sequences, thank you so much for the time and effort you have put into creating this site for people like me who prefer home practice at times that suit my lifestyle. Namaste.

    • Di

      That is so good to hear Karen! It is very satisfying to know that we are helping in some way. Thank you for your kind words. 🙏

  2. Jill

    I have so much more space in my shoulders. I really appreciate the detailed instruction for refining the poses.

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