Anatomy / Sequences

Shoulders and Hips: A Power Vinyasa Sequence

For this flow, I want to stick to a fairly familiar power vinyasa sequence.  You’ll see I’ve mixed things up for the first few poses to start seated, rather than in Balasana.   Breaking some habits to keep things fresh, at the same time as starting gentle, with a focus on breath.

A few of these poses focus on shoulders and on hips.  With such temperate summer weather lately, there’s been ample time for running and for gardening, and you may be finding increased tension and tightness in those areas of the body!

This is designed to be a 75 minute practice.  For a shorter practice, pick and choose.  I’ll mark some key poses that focus on hips and shoulders with a *

Integration

  1. Easy Pose (Sukasana)
  2. *Forward Fold in Easy Pose
  3. Gentle Side Twists in Easy Pose
  4. Tabletop
  5. Cat/*Cow
  6. Child’s Pose (just for a breath or two, as a reminder you can come back here any time)
  7. *Down Dog

Awakening

  1. Sun Salutation As with vinyasa (v) of choice
  2. Sun Bs
  3. Warrior I, v
  4. Chair, v
  5. Warrior I, v
  6. Chair, v
  7. Knee to tricep, nose, opposite tricep, to Fallen Triangle/Rockstar, v
  8. Dancing Warrior to Side Plank, v
  9. Vinyasa with locust
  10. Child’s pose, reconnect with breath

 Balancing

  1. *Tree with Hands interlaced behind back
  2. *Dancer
  3. *Eagle Pose
  4. Warrior III
  5. Standing Split
  6. Revolved Balancing Half Moon, v

 Triangle

  1. Down Dog
  2. Triangle
  3. Extended Side Angle
  4. Release hands to frame front foot, hop back foot in and straighten legs to fold
  5. *Pyramid (3 half lifts)
  6. Standing Split
  7. *Balancing Half Moon
  8. Low Lunge, v

 Abs and backbends

  1. Forearm plank
  2. Dolphin
  3. Child’s Pose
  4. Tabletop
  5. *Sunbird
  6. *Camel

Hips

  1. Down Dog
  2. Low Lunge
  3. *Lizard Lunge
  4. *Quad stretch from Lizard Lunge
  5. *Half Pigeon
  6. Seated Spinal Twist
  7. Boat

Closing with final backbends and inversion

  1. Bridge/Wheel
  2. Shoulder Stand (optional, suggest legs up the wall as alternate)
  3. *Eagle legs for supine twist
  4. Savasana
Yoga Journal's website can be a great resource for finding poses that correspond to an anatomical focus.  Click here and you'll link to their section on shoulders.

Yoga Journal’s website can be a great resource for finding poses that correspond to an anatomical focus. Click here and you’ll link to their section on shoulders.

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One thought on “Shoulders and Hips: A Power Vinyasa Sequence

  1. Pingback: Shoulders: sequence coming soon! | Lisa Rigby Yoga

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