Pull Yourself Together

About This Class

This 31-minute dynamic flow class is laser-focused on shoulder stability and upper-body strength, using creative cueing — including grabbing an imaginary pull-up bar — to activate the muscles that stabilise the scapulae and draw the upper arms into the shoulder socket. The class opens in Vajrasana with arm warm-up sequences (eagle-arm variation, cactus arms, interlaced fingers) before moving through a progressive series of Down Dog, Plank, Chaturanga, Cobra/Up Dog, and Locust, each emphasising broad shoulder blades, external rotation, and hugging the upper arms in. Standing sequences include Warrior-style lunges, Warrior III (standing balance), Crescent Lunge with the pull-up-bar drill, and one-legged plank holds. Forearm Plank and Sphinx with lateral hip rotations challenge shoulder stability further, followed by a seated Eagle-arm counter-stretch and Gomukhasana-arm variation in a low lunge. The class closes with Bridge pose, a gentle supine twist, and Savasana. Throughout, the instructor frames the work as functional shoulder-strengthening that combats collapse and builds postural integrity — ideal for anyone with desk posture, shoulder tension, or who wants greater upper-body control in their practice.