Shoulder strengthening yoga sequence

Strengthen your shoulders with this dynamic yoga sequence from MacKenzie Miller.

mackenzie yoga practice

This combination of strong, dynamic movement and asana allows for both strength building and sweet surrender in the shoulders. Embrace the new movements and the change that comes with challenge.

Dolphin head taps

Move between poses 1 and 2 for 30 seconds. Rest for 10 seconds.

1. Dolphin pose

Dolphin pose
Dolphin pose

2. Dolphin head taps

dolphin head taps
Dolphin head taps

Forearm plank knee crunches

Starting in Forearm plank, bring your knee to meet your tricep. Keep moving and alternating sides for 30 seconds. Rest for 10 seconds.

3. Forearm plank

forearm-plank shoulder practice
Forearm plank

4. Forearm plank, knee to tricep

forearm plan knee to tricep practice
Forearm plank, knee to tricep

‘Turbodog Vinyasa’

Move through poses 5 to 9 for 30 seconds. Rest for 10 seconds and then do two more sets with 10 second gaps.

5. Downward facing dog

downwarddog practice
Downward facing dog

6. Elbow dog with knee hover

Elbow dog with knee hover

7. Dolphin

dolphin shoulder practice
Dolphin pose

8. Chaturanga

chaturanga practice
Chaturanga

9. Upward facing dog

upward facing dog
Upward facing dog pose

Download a pdf of the sequence here.

Practise with MacKenzie

First stretch and then strengthen your shoulders MacKenzie’s Shoulder Therapy class – Core Strength Vinyasa / Level 2 / 30 mins.

Share article
MacKenzie Miller
MacKenzie MillerAfter finding yoga while attending college in Los Angeles, MacKenzie completed an anatomy intensive Power Vinyasa training with Tiffany Cruikshank in 2011 and continued to study with Tiffany for her 500-hour certification. MacKenzie teaches classes in her hometown of Red Deer, Canada, and her offerings of workshops and retreats allow her to bring expertise of asana and myofascial release work on the road.