Shoulders & Chest: an upper-body warm-up

Beginner 5 poses

An office upper-body reset: thoracic opening and shoulder mobility, almost no load on the wrists

A flow for people who sit at a computer for hours: it opens the upper (thoracic) spine and loosens the shoulders while putting almost no load on the wrists. Your palms bear weight only for the moments when you push off the floor.

The level is beginner. Because it includes a position on the belly, this round isn't meant for pregnancy. With shoulder injuries, don't let your chest sink in Puppy and raise your arms less high, and if your knees complain, pad them with a folded blanket.

  1. Upward Salute Upward Salute 1
  2. Puppy Pose Puppy Pose 2
  3. Locust Pose Locust Pose 3
  4. Revolved Thunderbolt Pose Revolved Thunderbolt Pose 4
  5. Reverse Warrior Reverse Warrior 5

Why this order

Upward Salute opens the shoulders on an inhale, then you come down to your knees and reach forward on an exhale into Puppy with arms extended. Locust strengthens the muscles between the shoulder blades. Revolved Thunderbolt Pose and Reverse Warrior are done to both sides in every round: the first rotates the rib cage, the second stretches your side from hip to fingertips.

If you'd like to stay in the poses longer, open the full shoulders and posture sequence.

Cautions

  • Shoulder joint injuries (Upward Salute)
  • Shoulder injuries (Puppy Pose)
  • Lumbar disc herniation (Locust Pose)
  • Pregnancy (Locust Pose)
  • High blood pressure (Locust Pose)
  • Knee injuries — place a blanket under your knees (Revolved Thunderbolt Pose)
  • Lumbar disc herniation — twist more gently (Revolved Thunderbolt Pose)
  • Lower back pain — don't bend as far (Reverse Warrior)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.