Yoga Sequence Builder for Yoga Teachers

Shoulder Stand Sequence: Yoga Sequence For Shoulders

(Tummee Reference Yoga Sequence)


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


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Shoulder Stand Sequence: Yoga Sequence For Shoulders: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Standing Deltoids Stretch (Tadasana Deltoids Stretch)
    A. Warming up the arms to start the yoga sequence for shoulders stand is essential. So, we start with the simple standing warm up yoga poses for the same.

    B. Start to stand at the center of the mat, bring the feet a few inches apart for better balance. Stand in Tadasana and focus on breath and root the feet firm into the ground.

    C. From Tadasana, begin with Standing Deltoids Stretch.

    D. Hold the posture for 2 breaths on each side of the arm.

    E. A good way to work of the upper arm and the upper shoulder.
  • Standing Shoulder Rolls
    A. Moving with the warm up, release and begin with Standing Shoulder Rolls.

    B. Bring the shoulders to roll first clockwise for 4 rounds as you inhale and exhale.

    C. Then move into anticlockwise for 4 rounds as you inhale and exhale.

    D. Focus on full rotation of the shoulders while bringing the shoulder blades tog ether.
  • Standing Figure Eight Arms Exercise
    A. Release and continue with warm up of shoulders with Standing Figure Eight Arms Exercise.

    B. Bring both the arms to move sideways creating an imaginary figure 8 in front of you.

    C. Go clockwise from left to right and then anticlockwise right to left. Move the shoulders and the neck as you do this.

    D. Continue for 8 breaths. Ensure the feet don't move as the shoulders and arms move.
  • Overhead Shoulder Stretch Pose
    A. Release and bring the arms down to relax.

    B. Then, take the arm behind your shoulder to practice Overhead Shoulder Stretch Pose, exhaling to push the elbows behind.

    C. Practice with each arm to remain for 4 breaths.

    D. Keep the chest and shoulders straight, while not putting too much force on the neck.
  • Standing Cow Face Pose (Tadasana Gomukhasana)
    A. To continue from Overhead Shoulder Stretch Pose, release and bring the arms behind to interlock in Standing Cow Face Pose.

    B. Repeat on both sides of the shoulders for about 4 breaths each.

    C. The downward and upward movement on opposite sides of the shoulders improves the flexibility of the muscles.
  • Mountain Pose Prayer Hands Behind Head (Tadasana Namaste Behind Head)
    A. Release and continue with the practice.

    B. Bring both the arms from above the shoulders and hold them in Anjali mudra for about 6 breaths.

    C. Exhale and watch for the stretch right till the lower back and the chest.

    D. Breath deep and slow and watch the shoulders as they move inwards.
  • Mountain Pose Twist Arms Shoulder Level (Tadasana Twist Arms Shoulder Level)
    A. Release and come to practice Mountain Pose Twist Arms Shoulder Level.

    B. Stay towards one side for about 4 breaths, release and repeat with the other side.
  • Mountain Pose Twist Arms Shoulder Level Spread Out (Tadasana Twist Arms Shoulder Level Spread Out)
    A. From The Twist Arms, go into Mountain Pose Twist Arms Shoulder Level Spread Out.

    B. Come to stand with arms wide apart at shoulder level, staying in the posture for about 4 breaths.

    C. Release and repeat with the other side. Move the neck as you do this.

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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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