EveryDay Yoga 2


everyday yoga - flow yoga series

By practicing EveryDay Yoga for Shoulders, you can:

Leigh recommends that EveryDay Yoga for Shoulders be performed at least once a week to maximize its effectiveness. With frequent yoga practice your shoulders should relax and strength and flexibility will increase, as your posture improves noticeably.

Accompany your practice with AJANI: Music for Flow Yoga, vol. 1 (available here)

Eagle ~ Stand in Mountain Pose. Take your left leg and wrap it around your right thigh, balancing on your right leg. Raise your arms to the level of your chest, and wrap your left arm around your right arm and bend both arms into your body. Repeat the pose with the opposite leg and arm.

Plank/Chatarunga ~ Lie face down on the floor. Place your hands by the side of your chest and tuck your toes under. Exhale and push your body up a few inches off the floor, keeping elbows bent and close to your side. Hold with abdominals contracted and natural curves in your spine.


Side Plank ~ From upper plank pose (arms straight), lift your left hand off the mat and rotate your body towards the left. Press down with your right arm and reach up with your left arm. Keep your body straight.

Down Dog ~ From plank pose, exhale and raise your body, lifting your tailbone towards the ceiling, and allow the head to extend straight from the spine, between the arms. Keep the legs as straight as you can without locking your knees, and let the heels press toward the floor, toes pointing straight ahead.
Child’s Pose ~ Begin kneeling, with shins resting on the floor. Place your hands in front of you, round your spine and bring your head to the floor. Keep your hips back over your feet. Reach your arms out and press down gently through your armpits.
Table Top ~ Sit on the floor with the knees bent and feet flat on the floor. Place the palms on the floor just behind the hips, with the fingers pointing in the direction of your feet. Exhale and lift the body off the floor. Your torso is level and parallel to the floor. Keep the knees hip width apart.
Cow Face Posture ~ Sit on the floor. Bend the left knee and let the knee lie flat on the floor. Take the right leg on top of the left leg, with the knee bent and stacked over the left knee. Take your left arm up, bending the elbow as if patting your back. Bring the right arm around behind you and try to clasp your hands. Use a strap or towel if your hands don’t reach. Repeat with opposite arm and leg.
Half Bridge ~ Lying face up on the floor, bend your knees and place your feet flat, about hip width apart. Keep your arms by your sides, and the natural curves in your back. Exhale, and lift the hips up, pressing down with your legs and not allowing your knees to fall apart. Roll the shoulders down and open, and place the arms under your body. Clasp the hands and press the arms fully into the mat.
Supine Shoulder Stretch ~ Lying face up on the mat, with knees bent and feet flat on the mat. Place the palm of one hand over your head with elbow pointing up, Press the whole hand into the floor, as flat as you can. Slowly, pressing the hand down, move the hand away from your body head. As you slide the hand, contract the abdominal muscles and press the small of the back into the mat. Repeat with the opposite arm.
Shoulder Stand ~ Lie on the floor, face up, with your shoulders and upper back on a thick blanket. Bend the knees and pull the legs in, placing your thighs over your ribcage. Exhale and raise the hips off the floor and rest your hands behind your back, along the ribs, or hips. Extend your toes up toward the ceiling only moving as far up as you are comfortable. Pull your elbows as close to the center of your body as you can. Do not turn your head to either side.












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