Focus flow

Shoulders & Neck

Release · 27 steps · about 11 min

Thread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

1. Begin hereEasy Seat5 breaths
2. Come onto hands and kneesTabletop2 breaths
3. Thread right arm underThread the NeedleRight6 breaths
4. Unthread, return to tableTabletop2 breaths
5. Thread left arm underThread the NeedleLeft6 breaths
6. Unthread, return to tableTabletop2 breaths
7. Walk the hands forward, chest melts downPuppy6 breaths
8. Walk the hands back under the shouldersTabletop2 breaths
9. Tuck toes, lift hipsDownward-Facing Dog4 breaths
10. Lower to the forearmsDolphin5 breaths
11. Press up onto the handsDownward-Facing Dog2 breaths
12. Walk to top of matStanding Forward Fold3 breaths
13. Roll up to standingMountain2 breaths
14. Bend knees, sit back, arms upChair2 breaths
15. Shift onto right foot, wrap the left leg overEagleRight6 breaths
16. Unwind, balance on the left foot and wrapEagleLeft6 breaths
17. Unwind to ChairChair2 breaths
18. Straighten legs, hands to heartMountain2 breaths
19. Exhale, fold forwardStanding Forward Fold2 breaths
20. Bend knees, squat lowGarland2 breaths
21. Lower hips down to sitEasy Seat2 breaths
22. Stack right knee on top, arms reach and claspCow FaceRight6 breaths
23. Switch, left knee on topCow FaceLeft6 breaths
24. Release to cross-leggedEasy Seat2 breaths
25. Feet down, hands behind, lift the hipsReverse Tabletop3 breaths
26. Sit down, straighten outStaff2 breaths
27. Roll down onto your backCorpse Pose12 breaths

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