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Hard Tier

Shoulder Mobility - Hard

Advanced inversions and deep shoulder-stretching backbends, including handstands, wheel variations, and scorpion prep.

Focus Area Advanced Shoulder Stability & Deep Extensions
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

Forearm Stand

Pincha Mayurasana
300s

An advanced inversion balancing on forearms, requiring shoulder openness, core engagement, and balancing control.

Alignment Cues

  • Press your forearms and palms firmly into the floor.
  • Keep elbows shoulder-width apart; do not let them splay.
  • Lift hips and kick or press up to vertical.
  • Squeeze inner thighs together and reach up through your toes.
Vocal Cue:

"Place forearms parallel. Walk your feet close, engage your core, and lift your legs overhead. Squeeze your thighs and lift tall."

Forearm Stand
02

Handstand

Adho Mukha Vrksasana
300s

The ultimate shoulder stability inversion, balancing the entire body weight on the hands.

Alignment Cues

  • Place hands shoulder-width apart, fingers spread wide.
  • Press the floor away actively, wrapping outer shoulders in.
  • Draw ribs in, engage the core, and squeeze legs together.
  • Reach up through your feet, keeping a straight vertical line.
Vocal Cue:

"Kick up into a handstand. Press the floor away actively, engage your core, and squeeze your legs together to find balance."

Handstand
03

Wheel Pose with Arm Variations

Urdhva Dhanurasana Variation
300s

An advanced wheel pose variation where one hand is lifted or walked closer to deepen the shoulder stretch.

Alignment Cues

  • Enter a stable Wheel Pose.
  • Carefully shift weight and walk your hands closer to your feet.
  • Press your chest actively toward the wall behind you.
  • Keep your legs engaged and your breath steady.
Vocal Cue:

"In wheel pose, walk your hands slightly closer to your feet, and press your chest backward to deepen the shoulder stretch."

Wheel Pose with Arm Variations
04

Scorpion Prep

Vrischikasana Prep
300s

A forearm stand variation where the knees are bent and the spine arches to prepare for scorpion pose.

Alignment Cues

  • Enter a Forearm Stand.
  • Gently arch your back, lifting your chest and bending your knees.
  • Reach your feet toward the crown of your head.
  • Press your forearms down to lift out of your shoulders.
Vocal Cue:

"From forearm stand, bend your knees, arch your spine, and reach your toes toward your head, keeping your shoulders lifted."

Scorpion Prep