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Easy Tier

Shoulder Mobility - Easy

Release shoulder stiffness through rolls, thread-the-needle twists, puppy pose chest melts, and supported bridges.

Focus Area Rotator Cuff Release & Chest Expansion
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Shoulder Rolls

Skandha Cakra
120s

A simple, gentle warm-up to release tension in the shoulders, neck, and upper back.

Alignment Cues

  • Sit or stand tall with a neutral spine.
  • Inhale to lift shoulders up toward your ears.
  • Exhale to roll them back and down.
  • Keep the movement slow, smooth, and circular.
Vocal Cue:

"Sit tall and relax. Inhale, lift your shoulders up toward your ears. Exhale, roll them back and down, releasing all tension."

Shoulder Rolls
02

Thread the Needle

Parsva Balasana
300s

A gentle twist that stretches the shoulders, upper back, and neck while calming the mind.

Alignment Cues

  • Start in tabletop position.
  • Reach one arm up, then slide it underneath your chest to the opposite side.
  • Rest your shoulder and cheek gently on the mat.
  • Keep your hips stacked directly over your knees.
Vocal Cue:

"From tabletop, slide your right arm underneath your body, resting your right shoulder and temple on the mat. Breathe into your shoulder."

Thread the Needle
03

Puppy Pose

Uttana Shishosana
300s

A deep shoulder and chest opener that stretches the spine and mimics child's pose but with hips lifted.

Alignment Cues

  • Start on hands and knees.
  • Walk hands forward, melting your chest down toward the floor.
  • Keep your hips stacked directly over your knees.
  • Press your palms down and keep your arms active.
Vocal Cue:

"Walk your hands forward, keeping your hips high. Melt your chest down to the mat and feel the stretch in your shoulders."

Puppy Pose
04

Supported Bridge

Salamba Setu Bandha Sarvangasana
480s

A restorative variation of bridge pose using a block under the sacrum to gently open the shoulders and chest.

Alignment Cues

  • Lie on your back, knees bent, feet flat on the floor.
  • Lift hips and slide a block under your sacrum.
  • Rest your hips on the block, letting your arms relax at your sides.
  • Roll your shoulders underneath you to expand the chest.
Vocal Cue:

"Lie on your back, lift your hips, and place a block under your lower back. Relax your weight onto the block and roll your shoulders open."

Supported Bridge