09.26.09

Sequence for Shoulder Mobility

Posted in Personal Practice, Teaching Yoga, Yoga Sequences at 7:16 am by tracichildress

 

Focus of class: circular action of chest: trapezius down the back, shoulder blades into the back, sternum lifted (rotation of arms to help this action)

 

  • Supta Baddha Konasana

    • To create an organic opening in the chest, open arm pits, and prepare for the class

    • I would probably have students come into this pose as they arrive to class then begin in Swastikasana for sitting

  • Swastikasana

 

  • Virasana

    • Press tops of feet and shin bones down into floor

    • With hands cup shaped beside you, press your fingertips down into the ground. Roll your inner upper arm away from your body and

    • Lift the center of your chest up

    • Release trapezeis down the back

 

  • Virasana demo—I would show the action from the side and the back – show what it looks like when my inner shoulder blades come into my back from behind & then from the side show how this allows me to lift the sternum bone. Then I would have them repeat.

 

  • Urdhva Hastasana in Virasana (teach rolling arms towards ears, traps down back and shoulder blades into back to open arm pit chest)

    • From above, lift the arms up in line with the ears

    • Roll the inner edge of the arms towards your head and ascend the fingertips towards the ceiling

    • Bring the trapezius muscles away from the ceiling, move the shoulder blades into the back and lift the center of your chest towards the ceiling

 

  • Parvatasana in Virasana

    • Maintain press of shins and feet; interlock the fingers, turn the hands away from you and lift the palms up to face the ceiling. As the upward stretch of the arms brings a lift to the front body and the chest, secure the shoulder blades in the back

 

  • Stretch legs out in front in dandasana (to release the knees)

 

  • Adho Mukha Virasana (connect to action in Parvatasana above)

  • Adho Mukha Svanasana (from hands and knees)

    • Press whole hand – look at your arms, now roll the arm (the fold of the arm) away from you. Maintain that action of the arms and lift the hips as you straighten your legs

    • Extend from hands up to hips

    • Fully activate legs

    • Allow center of chest to move towards floor

 

  • Tadasana

    • Now in Tadasana, bring the same awareness to your chest and shoulder blades as we did in Parvatasana and Virasana —create the circular action we’ve been working on.

    • Press into the ground with the feet, lift the sternum bone,

    • Bring your shoulder blades into the back and again, lift the sternum bone up towards the ceiling

    • Extend the arms fully towards the floor and lift the sternum up in opposite direction

 

  • Urdhva Hastasana in Tadasana

    • Same points as above in Urdhva Hastasana in Virasana

  • Trikonasana

    • Hand on hip

      • With hand on hip, press the back heel into the ground and move the sternum in the opposite direction to fully extend your sides

      • Now maintain that as you bring your trapezius towards the waist, the shoulder blades into the back, and then move the sternum towards your chin.

    • Arm extended

      • From above, extend the upper arm

  • Ardha Chandrasana (hand on hip)

    • Bring the principles from Trikonasana into your Ardha Chandrasana.

    • Along the way—hand on hip in Trikonasana—repeat as above—then come into pose.

    • Extend back through back foot as you reach your chest in the opposite direction

  • Virabhadrasana I with hands on hips—elbows back—

 

    • (From start position facing forward): press back heel into floor and move the inner thigh of the back leg toward the wall behind you.

    • Maintain that and bend to 90 degrees

    • With hands on hips & elbow back, bring shoulder blades into back and lift the sternum up

 

  • Adho Mukha Svanasana

  • Sirsasana

  • Adho Mukha Svanasana

  • Adho Mukha Virasana

 

  • Bharadvajasana (in final position)

    • Press the shin bone and top of foot down into the floor

    • Roll the inner arm away from your center,

    • Lift the chest & bring the shoulder blades into your back

  • Setu Banda Sarvangasana

    • Chatoosh Padasana on blankets holding the edges of the mat to get the action of shoulder blades in—roll arms away from you and bring shoulder blades into back—as you press strongly in to the ground with the feet, ascend the sternum to the ceiling

  • Sarvangasana

    • Translate this action from Chatoosh Padasana into your shoulder stand—arms roll out from your center, hands lift the back and help to bring shoulder blades into your back.

  • Savasana