Healing yoga poses for shoulders, neck and hips

A miscellaneous sequence focusing on many different parts of the body.

Time 60 minutes

Level Beginner General

Contents

Introduction

This class focuses on miscellaneous poses that may not always be covered in other classes. Each one has a slightly different focus. This class looks at the neck, shoulders and hips in the Iyengar method. It would be best suited for students that have completed a beginners course at a certified Iyengar yoga studio. The class allows you to build on the work that you would have already done in a beginners course.

We start out in Supta Swastikasana, reclining over a bolster with the arms outstretched and a blanket under the head before lying forward over a bolster in a variation on Virasana forwards.

We then come to some arm extension poses from a base of Tadasana. We move through Baddangulyiasana (fingers interlocked with arms above the head), Garudasana with arms crossed in front of the chest and Gomukhasana, clasping the hands behind the back with or without the belt for support. Urdhva Hastasana with the arms straight above the head finishes these off.

We move to some Adho Mukha Svanasana (dogpose) variations using the blocks. Keeping the legs as normal, we shift the hands through 3 positions which each provide a different opening for the shoulders.

Then we move through four standing poses with the back to the wall for better alignment: Trikonasana, Parsva Konasana, Ardha Chandrasana, Prasarita Paddotanasana.

We move to the floor and lie back over blocks in 3-stages to release tension and tightness in the upper thoracic area before some sitting poses: Parvatasana in Virasana, Baddha Konasana with and without the belt, Siddhasana and Gomukhasana.

We finish with a combination of Setu Banda over a bolster to quieten the mind and open the chest. We finish with Savasana.

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Supta Swastikasana

Simple Cross Legs Lying Back

Cross your legs and lie back over support or straight onto your mat.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Urdhva Baddanguliyasana

Upward Salute with Interlocked Fingers

Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.

Garudasana

Eagle Pose

Cross one leg over the other and balance. Then, cross your arms at the elbows so that both your pinkies are pointing forwards. Then try to lift your hands to capacity while keeping your shoulders level and your chest open.

Gomukhasana Arms

Cow Face Pose

Extend your left arm up and the right one down. Bend your elbows and reach your hands toward each other from behind. If clasping them is not possible, use a belt or strap. Pull your elbows in opposite directions. Repeat on both sides.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Virasana Forward into Adho Mukha Svanasana

Forward Facing Hero Pose into Downward Facing Dog Pose

Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.

Tadasana

Mountain Pose

Utthita Trikonasana

Extended Triangle Pose

Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.

Utthita Parsvakonasana

Extended Side Angle Pose

Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.

Ardha Chandrasana

Half Moon Pose

Get rooted through your left foot, point your toes and kneecap forward. Then, place your left hand on the floor or a block in front of you as you stretch your other right leg back in line with your straight back. You can use the wall for support if you lack the balance. If possible, lift your right arm up.

Prasarita Padottanasana (Concave Spine)

Wide Legged Forward Bend with Concave Spine

Spread your weight evenly between your feet and keep your back straight as you tip from your hips, placing your hands on the floor, blocks, or chair seat, depending on your flexibility.

Tadasana

Mountain Pose

Sirsasana Preparation

Headstand Preparation

Place your forearms flat on the floor next to a wall and interlock your fingers behind the back of your skull. Keeping your head on the floor and your back straight, start to walk your feet closer toward your trunk. Straighten your back and pull your hips up to capacity. This can also be done with your feet to the wall.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Neck Release Over Support

Place support in the form of blocks or folded up blankets beneath your back all the way from your thoracic to your lumbar spine. Your shoulders and head should be allowed to release down toward the floor. Relax in this pose. Start with knees bent, eventually extending your legs out in front of you. Use support under your head if you feel excess strain in your neck.

Healing yoga poses for shoulders, neck and hips

Virasana

Hero Pose

Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.

Parvatasana in Virasana

Mountain Pose in Hero Pose

Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Baddha Konasana

Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Siddhasana

Perfect Pose

Start in a seated position. Bend the left leg at the knee and press the sole of the foot to the thigh. Bend the right leg and place the foot over the left ankle. Press the heel of the right foot against the pubic bone. Rest your hands on your knees.

Gomukhasana

Cow Face Pose

Cross your legs over each other, bringing your knees one over the other. Place the heels of your feet by your hips, and point your toes backward. Bring your hands behind your back, your elbows pointing in opposite directions. Join your hands or grab onto a belt if necessary.

Supported Setu Bandha Sarvangasana

Supported Bridge Pose

Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.

Supta Swastikasana

Simple Cross Legs Lying Back

Cross your legs and lie back over support or straight onto your mat.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

15 March 2022

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Healing yoga poses for shoulders, neck and hips

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