Students interested in being able to reach back, grab their foot, and “flip their grip” for working on “open shoulder” poses (ex. foot grabs in cobra, pigeon, dancer’s pose, needle scales, etc.).
This is a mixed-levels workshop that offers variations and progressions of drills for a variety of flexibility levels, but a base level of shoulder and back flexibility is recommended. Students should be able to comfortably hold a puppy pose and a cobra pose to safely work on the drills and skills in this workshop. These do not have to be super bendy variations of a cobra and puppy pose, but you should be able to do these poses pain-free and able to hold them for several breaths.
If those poses still feel like a heavy challenge, or you typically experience back or shoulder pain in either of those poses, I’d suggest trying the Building Up to Your Bridge workshop to build up more of your back/shoulder flexibility (and strength!) recording first.
A 50-minute follow-along flexibility routine, including
A thorough warmup for the back, shoulders, and hips
Active flexibility drills to strengthen and stretch all areas needed to get your foot grab: lower back and hips, upper back, and shoulders
An emphasis on shoulder engagement, including building rotator cuff strength, to safely work on foot grabs
“Choose your own adventure” style skillwork practice: more than 20 minutes of skill tutorials for poses and variations you can work on flipping-your grip in, including …
Pigeon / King Pigeon
Lunge
Cobra
Bow Pose / Double Bow
* This workshop was filmed with the intention of fitting a 60-minute practice, but students may choose to trim it down, or extend it and work on more skillwork for a longer practice.
2+ yoga blocks
Long strap (something not too stretchy)
Wall space
OPTIONAL: Chair or low table
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your personal use only, not to be shared with others - thank you!
Students interested in being able to reach back, grab their foot, and “flip their grip” for working on “open shoulder” poses (ex. foot grabs in cobra, pigeon, dancer’s pose, needle scales, etc.).
This is a mixed-levels workshop that offers variations and progressions of drills for a variety of flexibility levels, but a base level of shoulder and back flexibility is recommended. Students should be able to comfortably hold a puppy pose and a cobra pose to safely work on the drills and skills in this workshop. These do not have to be super bendy variations of a cobra and puppy pose, but you should be able to do these poses pain-free and able to hold them for several breaths.
If those poses still feel like a heavy challenge, or you typically experience back or shoulder pain in either of those poses, I’d suggest trying the Building Up to Your Bridge workshop to build up more of your back/shoulder flexibility (and strength!) recording first.
A 50-minute follow-along flexibility routine, including
A thorough warmup for the back, shoulders, and hips
Active flexibility drills to strengthen and stretch all areas needed to get your foot grab: lower back and hips, upper back, and shoulders
An emphasis on shoulder engagement, including building rotator cuff strength, to safely work on foot grabs
“Choose your own adventure” style skillwork practice: more than 20 minutes of skill tutorials for poses and variations you can work on flipping-your grip in, including …
Pigeon / King Pigeon
Lunge
Cobra
Bow Pose / Double Bow
* This workshop was filmed with the intention of fitting a 60-minute practice, but students may choose to trim it down, or extend it and work on more skillwork for a longer practice.
2+ yoga blocks
Long strap (something not too stretchy)
Wall space
OPTIONAL: Chair or low table
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your personal use only, not to be shared with others - thank you!
