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P-urpose

Yoga Sequence for Shoulders

MobilitySlow Flow45 minMixed

Shoulders are asked to do a lot in yoga. This class opens and strengthens them in balance — mobility through arm variations and Puppy, strength through Dolphin and plank work.

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The sequence

≈ 43 min including transitions

01Arrive4 min

  1. 1Easy Seat1:30 min
  2. 2Seated Neck Release4 breathsRight
  3. 3Seated Neck Release4 breathsLeft
  4. 4Seated Side Bend4 breathsRight
  5. 5Seated Side Bend4 breathsLeft

02Warm up9 min

  1. 6Eagle Arms5 breathsRight
  2. 7Eagle Arms5 breathsLeft
  3. 8Cow Face Arms5 breathsRight
  4. 9Cow Face Arms5 breathsLeft
  5. 10Cat–Cow6 breaths
  6. 11Thread the Needle6 breathsRight
  7. 12Thread the Needle6 breathsLeft
  8. 13Bird Dog5 breathsRight
  9. 14Bird Dog5 breathsLeft
  10. 15Extended Puppy6 breaths
  11. 16Downward-Facing Dog5 breaths

03Standing flow15 min

  1. 17Warrior I5 breathsRight
  2. 18Humble Warrior5 breathsRight
  3. 19Warrior II5 breathsRight
  4. 20Reverse Warrior4 breathsRight
  5. 21Gentle Vinyasa4 breaths
  6. 22Warrior I5 breathsLeft
  7. 23Humble Warrior5 breathsLeft
  8. 24Warrior II5 breathsLeft
  9. 25Reverse Warrior4 breathsLeft
  10. 26Gentle Vinyasa4 breaths
  11. 27High Lunge5 breathsRight
  12. 28Warrior II5 breathsRight
  13. 29Extended Side Angle5 breathsRight
  14. 30Gentle Vinyasa4 breaths
  15. 31High Lunge5 breathsLeft
  16. 32Warrior II5 breathsLeft
  17. 33Extended Side Angle5 breathsLeft
  18. 34Gentle Vinyasa4 breaths
  19. 35Goddess5 breaths
  20. 36Forward Fold with Shoulder Opener6 breaths

04Shoulder strength4 min

  1. 37Plank with Knees Down4 breaths
  2. 38Forearm Plank5 breaths
  3. 39Dolphin5 breaths
  4. 40Child’s Pose4 breaths
  5. 41Dolphin5 breaths
  6. 42Child’s Pose5 breaths

05Cool down6 min

  1. 43Sphinx6 breaths
  2. 44Easy Seated Twist5 breathsRight
  3. 45Easy Seated Twist5 breathsLeft
  4. 46Reverse Tabletop4 breaths
  5. 47Reclined Crescent6 breathsRight
  6. 48Reclined Crescent6 breathsLeft
  7. 49Supine Twist6 breathsRight
  8. 50Supine Twist6 breathsLeft

06Final rest5 min

  1. 51Final Rest5 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

Yoga Sequence for Hamstrings

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30-Minute Morning Yoga Flow

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60-Minute Hip Opening Yoga Sequence

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Or build your own slow flow class from a purpose.