Build Functional Strength with Shoulder & Core Yoga
Strengthen your upper body and build the foundation you need for inversions. My mat-based conditioning flows focus on shoulder stability and core endurance.
Plank pose is a full body exercise, and these variations are designed to specifically target the shoulders and core. Watch how I move through shoulder taps and forearm planks to build the stability and endurance needed for arm balances and inversions.
This sequence combines several movements to strengthen the shoulders and core simultaneously. I flow from Downward Dog to Dolphin pose and add twists to engage the obliques, creating a dynamic workout that builds functional strength.
Dolphin pose is a powerful shoulder strengthener and a key preparatory pose for headstands and other inversions. This video focuses on the proper alignment, showing how to press the forearms down and lift the hips to open the shoulders and build strength.
In this clip, I demonstrate Dolphin push ups, a dynamic variation that builds significant strength in the shoulders, back, and arms. This exercise also stretches the hamstrings and calves, making it a multifaceted and beneficial part of our practice.
About Mat Work: Upper Body & Shoulder Conditioning
Many of us want to jump straight into inversions, but skipping the shoulder prep is how injuries happen. I include specific drills like Dolphin push-ups and plank variations in every session to build the essential stability your joints need. This conditioning is not just about raw strength; it is about learning how to distribute your weight correctly so you feel secure before you ever lift your feet off the mat.
Why Shoulder Stability Matters
Yoga is often marketed as a practice of flexibility, but your joints need strength to support that range of motion. If your shoulders are not engaged or stable, complex poses like headstands or arm balances become risky. My approach in these classes is to break down the mechanics of the shoulder girdle.
The Mat-Based Approach
We focus on targeted movements that you can practice anywhere, though I provide hands-on cues at my Whitefield studio to ensure your form is precise.
- Plank Variations: We go beyond the standard hold. We move through forearm planks and shoulder taps to challenge your core endurance and train your scapular stability.
- Dolphin Pose Drills: This is a cornerstone of my inversion prep. By flowing from Downward Dog into Dolphin, we build heat in the deltoids and triceps, teaching your body how to maintain alignment under pressure.
- Core Engagement: We integrate oblique twists and hover exercises to ensure your core acts as the anchor for every arm balance we attempt.
Consistency Over Intensity
Whether you are training for aerial yoga or simply want to release tension built up from sitting at a desk, the goal remains the same: functional alignment. You do not need to be a pro to start. We focus on progress through regular practice, ensuring your body is prepared for the next level of your yoga journey.
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