Vinyasa Flow: The Sun on your Shoulders

This practice focuses on shoulder and heart opening. We begin seated with gentle pulsations in the pelvis and spin mobilizations in table and then explores pulsations in forearm plank, somatic work on the belly and pulsations in downward facing dog before moving into variations of high lunge, sun salutations and the shoulder opening variation of utkatasana (chair pose). Core work includes navasana (boat pose) sit-ups. Backbends including bridge and wheel and dolphin (downward facing dog on your forearms) seated pigeon and krounchasana (heron pose) round out this 50-minute flow.

Breakdown

• Shoulder openers
• Somatics for spinal health
  
• Sun Salutations A & B
  
• Core work
  
• Bridge and Wheel 

Suggested Props

• Mat
  
• Blocks
  
• Bolster (pillow)
  
• Blanket