Online Yoga 101: A Warm Up Sequence for Your Lats, Shoulders and Serratus Anterior

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Pin this content to keep your yoga sustainable!

Do you practice a lot of the following yoga poses?

  • Plank Pose

  • Chaturanga

  • Side Plank

  • Downward Facing Dog

  • Handstands

Do you know what muscles get the most attention when you do the aforementioned postures?

Without getting too geeky here, I'll mention a super brief list:

  1. Pecs (those are your chest muscles)

  2. Anterior Deltoids (those are your front shoulder muscles)

  3. Serratus Anterior

 

Online Yoga 101: What muscles don't really get encouraged to grow in those same yoga poses?

  1. Middle-Lower Trapezius Muscles (aka the "traps")

  2. Rhomboids

  3. Posterior Deltoids (those are your rear shoulder muscles)

  4. Latissmus Dorsi (aka the "Lats")

After realizing this, I thought it would be helpful to provide you a free yoga sequence that warms up a combination of some of these muscles! What a nice way to think about them in relationship to each other!

THE YOGA WARM-UP SEQUENCE YOU CAN DO AT HOME

Here's the sequence that I put together:

  • Supine serratus anterior arm reach-ups (3 x 12 reps)

  • Gentle supine serratus anterior rolls with palms pressed (3 x 12 reps)

  • Supine serratus anterior stretch w/ knee twists (5 on each side)

  • Cat/Cow Rhomboid Pushups (12 reps)

  • Kneeling Lat Pushes from a wall (12 reps)

  • Standing shoulder protraction/retraction (12 reps)

  • Standing Salutations (12 reps)

**Note: You can always do more/less than the recommended number of repetitions. Regardless of how many times you practice each movement, the key thing here is: S L O W  I T  D O W N. The slower you move, the more opportunity you're giving your body to get the benefits of the practice!

In addition to using this sequence as a nice and short break from work, you can also sprinkle in these movements throughout your home practice. If you sit at a desk for several hours, try to take a break every 20 minutes to move your body in various ways. It's a lot better to balance out the effects of sitting by interspersing breaks (rather than taking an hour long moving break every 3 hours).

I'm currently reading Katy Bowman's "Move Your DNA" and it is blowing my mind! Looking forward to reviewing her book and sharing my insights with you! 

WATCH THE SERRATUS ANTERIOR WARM-UP VIDEO

Hope this helps!!

Love,
Julie (Your Head Rogue Yogi)

 

Related Post: The 5 Most Common Yoga Injuries


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During the months of August and September, I'll be sharing weekly anatomy animations and talking further about yoga movement in my FB Group! Watch each video in there for a week before they're gone!