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Medium Tier

Shoulder Mobility - Medium

Open the shoulders and upper back with dolphin pose, eagle arms, reverse prayer, and side plank extensions.

Focus Area Upper Back Openers & Scapular Strength
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

Dolphin Pose

Catur Svanasana
300s

An inversion similar to downward dog but performed on the forearms, building deep shoulder opening and upper back strength.

Alignment Cues

  • Place forearms parallel, elbows directly under shoulders.
  • Walk your feet in towards your elbows, lifting hips.
  • Press down through your forearms to lift shoulders away from ears.
  • Allow your head to hang comfortably without touching the mat.
Vocal Cue:

"Drop your forearms to the mat, lift your hips high, and press your chest back toward your thighs to open your shoulders."

Dolphin Pose
02

Eagle Arms

Garudasana Arms
300s

A seated or standing shoulder stretch that targets the rhomboids, deltoids, and upper back.

Alignment Cues

  • Cross your elbows in front of you, wrapping your forearms.
  • Bring your palms together, or touch the backs of your hands.
  • Lift your elbows to shoulder height and press hands away from your face.
  • Keep your shoulders sliding down, away from your ears.
Vocal Cue:

"Cross your elbows in front, wrap your forearms, and press your palms together. Lift your elbows to shoulder height to open the upper back."

Eagle Arms
03

Reverse Prayer Stretch

Paschima Namaskarasana
300s

A seated shoulder opener that targets the wrist joints and chest muscles while encouraging a tall, relaxed spine.

Alignment Cues

  • Sit comfortably, lengthening from the tailbone to the crown.
  • Bring hands behind your back with fingers pointing down, then rotate them upward.
  • Press your palms together in prayer position behind your heart.
  • Roll your shoulders back and down, expanding the chest.
Vocal Cue:

"Sit tall. Reach your hands behind your back, join your palms together, and point your fingers upward. Open your chest."

Reverse Prayer Stretch
04

Side Plank with Arm Extension

Vasisthasana Variation
300s

A side plank variation that focuses on extending the top arm overhead to stretch the shoulder and side body.

Alignment Cues

  • Set up in a stable Side Plank.
  • Reach your top arm overhead, parallel to the floor, palm facing down.
  • Feel the stretch from your top foot all the way to your fingers.
  • Press the bottom shoulder away from your ear to stabilize.
Vocal Cue:

"From side plank, extend your top arm long overhead. Press the ground away with your bottom arm, keeping the shoulder stable."

Side Plank with Arm Extension