OPENING OF THE SCAPULAR BELT

In this sequence, we work THE SHOULDERS AND THE SHOULDER BELT because good parallelism between the shoulder and pelvic girdles and good placement in relation to the vertebral axis of the body allows easy and more harmonious movements and develops the quality of the postures.

The pelvis and lower limbs maintain balance and movement and the shoulders and upper limbs ensure fluidity and expression with a key tool: the hands.

In certain postures which go against our nature to have the head up, the shoulder girdle also becomes the base of inverted postures such as Sirsasana, Adho Mukha Vriksasana, etc.

The shoulder girdle being almost just placed on the thorax must have strong muscles all around in order to keep it stable and to correctly follow all the elements of the body which are involved in an arm, shoulder or upper back movement, these are all connected. During these movements, strong muscles prevent muscle contractures which create imbalances in this whole. Yoga postures also develop mobility and awareness of the shoulders (such as Gomukhasana).

The complex joint of the shoulder, being poorly interlocked and yet very stressed in everyday life, must find precise and conscious areas of work to avoid injury.

Adho Mukha Svanasana, the downward facing dog pose is a posture which easily indicates to the teacher whether both sides of the body are working equally , whether the shoulder and pelvic girdles are parallel and where the muscular and bony resistances of the body are.

Working on the shoulders and shoulder girdle opens the heart chakra, Anahata, which symbolically connects the Earth and the sky. This opening helps reduce feelings of chest tightness and blocked diaphragm, tension in the shoulder girdle and increases energy. Anahata being well balanced, the subject will be more open to others and will develop his confidence in himself and towards others . Forgiveness, gratitude and giving are attitudes that also open the heart chakra.

The clavicle is a key, as Annick de Souzenelle explains to us in “the symbolism of the human body”, a key to open a new door upwards. From a correct attitude of the shoulder girdle comes an opening, a better posture of the head, a better field of vision. The eyes then sweep widely across the horizon like the rays of a lighthouse on the sea. The mind unfolds, the heart opens. Isn't this region related to the heart, throat and forehead chakras!

SEQUENCE

ADHO MUKHA VIRASANA Beginners: hands on bricks + forehead on brick if necessary

- first forearms placed on the ground then slowly progress towards the outstretched arms posture

ADHO MUKHA VIRASANA with variation Beginners: hands on bricks + forehead on brick if necessary

- turn the palms of the hands towards the sky from the front of the shoulders + straighten the arms

➞ ADHO MUKHA VIRASANA

TABLE POSTURE Beginners: hands on bricks

- press the entire contour of the palms of the hands into the ground + straighten the arms

➞ POSTURE OF THE TABLE ON 3 SUPPORTS (R/L)

- raise one arm towards the sky + move the shoulders away from the ears + push the ground with the hand on the ground

➞ TABLE POSTURE

- bring the weight of the body to the front of the hands + bend the elbows backwards to place the body on the ground

➞ OPENING OF THE FRONT OF THE SHOULDERS (R/L)

- bend one arm into a cactus + roll onto your side

- move the shoulder away from the ear + slightly push the hips forward

➞ ADHO MUKHA SVANASANA knees bent

- bring the feet behind the hands

TADASANA

- roll shoulders back and down + stretch arms to fingertips

SHOULDER WARM-UP 7x/side (R/L)

- catch one strap from shoulder width to shoulder height + strongly tighten the strap pulling on the sides

- make circles with your arms while bending your elbows + keep your torso and hips facing forward + keep your elbows and wrists at shoulder height + continue to put strong traction on the strap with both hands + shoulders down

TADASANA

- roll shoulders back and down + stretch arms to fingertips

TADASANA in arms variation Advanced: interlace your fingers behind your back

- grab a strap with both hands behind your back at shoulder width + raise your elbows high + straighten your arms + shoulders low

SURYA NAMASKARA HATHA Class 60 minutes : 4x / 90 minutes 6x

TADASANA

- calm breathing

VRIKSASANA (R/L)

- interlace the fingers of the hands + turn the palms of the hands towards the sky + bring the elbows back above the shoulders

Consider changing the crossing of the fingers of the hands to the second side

VIRABHADRASANA II IN GARUDASANA ARMS (R/L)

- place the legs then the arms in GARUDASANA BRAS

- curl the forearms as if they were infinite + move the wrists away from the face to align the wrists above the elbows + squeeze the arm below to keep the elbows at shoulder height

TADASANA

- roll shoulders back and down + stretch arms to fingertips

UTTHITA TRIKONASANA WITH BIND (R/L)

- place the legs + bend the front leg slightly to grab the top of the thigh with the back hand then straighten the front leg

- lean over the front leg to place the lower hand on the thigh + roll the upper shoulder back and away from the ear + turn the torso towards the sky

TADASANA

- roll shoulders back and down + stretch arms to fingertips

PRASARITA PADOTTANASANA C with strap

- catch the strap with your hands behind your back without breaking your wrists

- lower your arms over your head without putting any tension on the strap and letting gravity do its thing

Be careful not to press the shoulder blades on the spine so as not to crush the cervical spine

TADASANA

VINYASA to come to the ground

TABLE POSTURE

- align the wrists under the shoulders + the knees under the hips

➞ PROTRACTION <> RETRACTION shoulder blades 5x

|| SHOULDER BLADE PROTRACTION PLANK 5 breaths

- push the ground strongly with the hands to fill the upper back + shoulders away from the ears

|| SHOULDER BLADE PROTRACTION TABLE POSTURE WITH WRIST STRETCH 5 breaths

- turn the fingertips towards the knees in external rotation of the shoulders + protraction of the shoulder blades

|| || SHOULDER BLADE PROTRACTION PLANK WITH WRIST STRETCH 3 breaths

- turn the fingertips towards the knees in external rotation of the shoulders + protraction of the shoulder blades

GOMUKHASANA (R/L) Beginners: pool on brick + strap between hands

- straight back

|| || GOMUKHASANA (R/L) Beginners: pool on brick + strap between hands

- lean forward

ADHO MUKHA SVANASANA 5 breaths

- walk in place, bending one knee then the other

SALABHASANA 2x Beginners: strap between hands at shoulder width

- interlace the fingers of the hands behind the back + straighten the arms + wrists at shoulder height

- push the wrists towards the feet to raise the chest more and open the front of the shoulders

REST POSTURE on the belly

- overlap the hands under the forehead + bring the big toes together + let the heels open to the sides

SIMPLE TWIST on the back (R/L)

- bring the legs back to square + let the knees fall to one side

APANASANA

- bring both knees to the chest + relax the stomach + relax the shoulders

SAVASANA WITH CACTUS ARMS

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