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
2. 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
4. Forearm plank, knee to tricep
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
6. Elbow dog with knee hover
9. Upward facing dog
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.