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Yoga Sequence For Shoulders: Yoga Poses For Arm Fat

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga Sequence For Shoulders: Yoga Poses For Arm Fat: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Palm Tree Pose (Urdhva Hastotanasana)
    A. Let us begin the practice with a few rounds of Suryanamaskar or the Sun Salutations. Start with 6 paris or 12 rounds with focus mainly on the stretch.

    B. Relax the breath after the completion of the Sun Salutations, by standing with feet together in Samasthiti.

    C. Bringing the arms stretched out above you and fingers interlocked inhale and expand the body upwards going on to your toes and bring the body at ease balancing with slow breathing. Come into Urdhva Hastotanasana.

    C. Remain here, feeling the stretch at the arms and shoulders and with every exhalation expand the stretch. Hold this pose by breathing 8 rounds of inhalation and exhalation.

    D. Don't close the eyes as one can loose balance, and focus on any one point to remain stable in the pose with breathing.

    E. Release the pose by inhaling and stretching the arms from behind moving the shoulders and release the body and come to your feet and relax.
  • Reverse Warrior Pose (Viparita Virabhadrasana)
    A. Moving from Urdhva Hastotoanasan (Palm Tree Pose), prepare the body for Viparita Virabhadrasana.

    B. Now bring the feet a little more than a hip distance apart and turn the left foot out at 90 degrees and turn the right foot inside at about 20 degrees.

    C. Facing the left foot inhale and bend the left knee and take the left arm behind and placing the right hand close to the right leg calf, feel the stretch at the sides of the back and the upper abdomen. Exhale completely at this pose.

    D. The arms stretched deeper behind you, and with the head dropped a bit backwards will open the shoulders to a greater extent and the arms will get stronger building the tightness around the biceps and triceps.

    E. With every exhalation take the arm deeper stretching from the tip of the finger to the shoulders. Take the other arm deeper downwards and place it further down maintaining the balance.

    F. Stay here for 6 rounds of breathing and feel the stretch with every inhalation but don't bend the knee too much or put the entire body weight on the knee. Use the abdominal strength to balance the weight evenly.

  • Warrior Pose III (Virabhadrasana III)
    A. Release the body from Viparita Virabhadrasana, and with inhalation raise the left leg up and behind you stretched out straight and bring the upper body forward taking the arms stretched out in Namaste. Exhale completely here and bring the head close to the inner arms.

    B. Maintain balance of the body placing the weight evenly by strengthening the abdominal muscles. The stretch at the shoulders should be given focus once you have mastered balancing the body on one foot.

    C. Stretch, exhale and tighten the arms and the upper chest and shoulders. Feel the stretch at the shoulder blades and the inner arms.

    D. Remain in Warrior Pose III or Virabhadrasana III for around 6 breaths.
  • Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)
    A. From Warrior III, bring the right arm down and place the right palm on the floor, bending the body forward and placing it just below the shoulders.

    B. As you exhale, balance the body on the left foot and right arm on the floor. Inhale and raise the left arm above your head and shoulders and gaze at the left palm by twisting the hip and the shoulders.

    C. Though the asana primarily is to do with balance, the arms and shoulder muscles are put to work. Once you have mastered the art of balancing in this pose take the energy to the shoulders by taking the shoulders into a deeper twist.

    D. Stay on for about 6 breaths taking the twist deeper.
  • Reverse Warrior Pose (Viparita Virabhadrasana)
    A. Release the pose from Parivrtta Ardha Chandrasana, and come to keeping the feet more than hip distant apart and relax the body keeping the spine straight.

    B. Place the right foot at 90 degrees and the left foot at 20 degrees and inhale bending the right knee and taking the right arm up and backwards feeling the stretch at the upper abdomen and sides of the back. Exhale and extend the left arm downwards and place it close to the left calf.

    C. As you inhale go deeper into the pose and stretch the arm behind you dropping the head a bit back and going down with the left arm on the left leg.

    D. Remain here for about 6 breaths and as the exhalation happen feel the shoulder stretch and arms stretched.
  • Warrior Pose III (Virabhadrasana III)
    A. Slowly releasing from Reverse Warrior Pose, bring the body straight and as you exhale take the left leg back stretched out completely and bring the body forward parallel to the floor or mat with arms stretched out in front of you in Namaste.

    B. Exhale completely in the pose and place the head close to the inner arms and with every exhalation take the stretch deeper forward with the arms and shoulder strength.

    C. Remain here for 6 breaths with balance maintained and stay away by putting the entire body weight on the right foot.
  • Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)
    A. Continue from Warrior III Pose and move into Revolved Moon Pose or Parivrtta Ardha Chandrasana.

    B. Inhale and slowly bring the left hand down and place the left palm on the floor just below the shoulder. Exhale completely here and inhale again and raise the right arm up and above your head at shoulder level and gaze at the right palm by twisting the hip and the shoulders.

    C. The more the twist at the shoulders the better the opening of the shoulder muscles and arm muscles.

    D. Remain here for about 6 breaths and with every exhalation take the twist deeper and bring the body weight more at the abdominal area and not on the right foot.

    E. Release the pose and come to Samasthiti and relax the entire body with slow breathing.
  • Bowing Yoga Mudra Seated (Sukhasana Bowing Yoga Mudra)
    A. After few asanas for the shoulders and the arm with standing poses, relax the body while seated in Siddhasana.

    B. Interlocking the fingers behind you, keep the spine straight and stretch the arms out feeling the stretch at the shoulders and elbows.

    C. Inhale stretch the arms and as you exhale raise the arms above you and take the body in front bending at the hip and reach for the floor with the forehead. Exhale completely raising the arms high up and beyond and go into Bowing Yoga Mudra seated in Siddhasana.

    D. Feeling the expansion of the shoulder muscles and the upper back, remain here for about 8 breaths and with every exhalation reach for the floor and stretch the arms out.

    E. As you inhale rise up releasing the arms behind you and relax the back and neck. The arms stretched out behind you is a good way to open the muscles while seated as the stretch is felt more than those in standing poses.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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