Shoulder strengthening yoga sequence

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

Dolphin, shoulder strengthening yoga

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

2. 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

4. Forearm plank, knee to tricep

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

Downward dog

6. Elbow dog with knee hover

Knees hovering elbow plank

7. Dolphin


8. Chaturanga


9. Upward facing dog

Upward facing dog

Download and print out!

Download 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.

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