A 15-minute Iyengar Yoga practice focused on developing shoulder mobility and upper arm strength. Using simple, effective movements and minimal props, this sequence helps improve function in the shoulders while building the strength needed to support healthy movement and posture.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

The shoulders are involved in many of our daily activities, yet they often become stiff, weak, or restricted through repetitive movement patterns and long hours at a desk. This short practice explores how mobility and strength can be developed together.

Rather than treating flexibility and strength as separate goals, the sequence investigates how greater mobility can support strength and how strength can create greater freedom of movement. The result is a more responsive and capable shoulder joint.

With very few props required, this practice is easy to integrate into a busy schedule and works well as a morning routine or quick reset during the day.

What You'll Practice

• Improving mobility in the shoulders

• Building upper arm strength

• Developing stability through the shoulder joints

• Coordinating strength and movement

• Exploring simple, accessible actions with minimal props

When to Use This Practice

• As a morning yoga routine

• When experiencing shoulder stiffness

• To build upper arm strength

• As a short practice during a busy day

• When looking for a minimal-props sequence

Who This Is For

• Students wanting to improve shoulder mobility

• Practitioners building upper body strength

• Anyone looking for a short, accessible yoga practice

• Both beginners and experienced students

Frequently Asked Questions

Why work on mobility and strength at the same time?

Mobility and strength support one another. Greater mobility can improve access to movement, while strength helps stabilize and support the joints within that range.

How can yoga improve shoulder mobility?

Yoga explores movement through multiple directions and actions. Practiced consistently, it can help improve awareness and responsiveness in the shoulders.

Do I need props for this practice?

Only minimal props are required. The sequence is designed to be accessible and easy to integrate into daily life.

Is this practice suitable for beginners?

Yes. The short format and accessible actions make it appropriate for beginners while still offering useful work for more experienced practitioners.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, alignment, and developing understanding through observation and practice.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog