Shoulders Unleashed

This series is for anyone feeling the effects of modern life in their neck and shoulders. That constant tightness from sitting, the slightly hunched feeling, shoulders creeping up towards your ears without you even noticing. It builds slowly, and then one day it just feels normal. This isn’t just a stretch series, across th 31-days, you’ll build strength, improve mobility and restore how your shoulders are meant to move. Some sessions will help you release tension straight away, whereas others will build the kind of strength and control that makes a lasting difference. Less tension, better posture and shoulders that feel lighter, stronger and more free in everyday life.

Lessons

Work through them in order.

Lesson 1Fluid shoulders ladder flow
Video46 min
An all-level ladder flow that works the shoulders from every angle, building not just openness but lasting strength. The class builds progressively towards the arm balance lolasana (pendant pose), optional as always. Blocks will be helpful in this classes. Your shoulders will feel completely different by the end.Locked — subscribe to unlock
Lesson 2Ladder seated flow
Video19 min
This all-level seated ladder flow is designed to release tension through the neck and shoulders in a way that feels SO good in your body. You’ll build gradually through simple, repeating movements, each round adding a little more depth while staying soft and steady. There’s no forcing or pushing, just time to explore range, ease and breath. The pace stays calm and consistent, allowing the body to unwind layer by layer as the sequence grows. Walk off the mat feeling more open across the shoulders and noticeably more at ease.Locked — subscribe to unlock
Lesson 3Melt away tension
Video19 min
An all-level seated flow to soften shoulders, spine and hips while calming the nervous system. Gentle twists, folds and side stretches unwind the upper body before melting into a supported bridge. This class is perfect for the end of a long day or any time you need to release what you’ve been holding. Move slowly, breathe deeply and let awareness do the unravelling.Locked — subscribe to unlock
Lesson 4Neck & shoulder release
Video19 min
BEGINNER, ALL-LEVEL\n\nThis 20 minute seated flow is heavenly, particularly if you spend large chunks of time seated at a desk or driving. Release tension in the neck and shoulders, open the heart and breathe life into the spine.Locked — subscribe to unlock
Lesson 5Shoulder release by the sea
Video31 min
Melt away tension and create space through the shoulders in this all-level, feel-good flow beside the ocean. Using slow, mindful movement and focused breath, this class guides you to release stiffness, improve mobility and reconnect with ease in your upper body. Whether you’ve woken up feeling tight or simply want to start the day feeling light and free, this practice will help you find shoulder freedom and set the tone for a spacious, grounded day ahead.Locked — subscribe to unlock
Lesson 6Strong & open shoulders, ocean flow
Video22 min
Flow with the rhythm of the ocean in this all-level vinyasa flow that will help to build strength and space through your shoulders. Heart-opening shapes, wave-like transitions and breath-led movement creates a sense of freedom and expansion.Locked — subscribe to unlock
Lesson 7Loving kindness meditation
Audio11 min
Loving-kindness meditations and compassion meditations are important components of mindfulness.\n\nDeveloping and cultivating our ability to show ourselves and others kindness and compassion can help to improve our own happiness, confidence and mental health. With kindness and compassion, we can respond more positively to unpleasant and negative events and emotions. It also helps us to overcome the illusion of being totally separate from others and we can start to think about the connection between us all.Locked — subscribe to unlock
Lesson 8The yoga glow - shoulders
Video29 min
Fire up the shoulders in today's Yoga Glow all-level, circuits-style class! Today we will be playing with scapula push ups, forearm plank crunches, a chaturange sequence and other fun and juicy shoulder drills! Please do these circuits at your own pace, move with your breath and modify as you need. If I am moving too fast just pause the video and do what feels right for you. Listen to your body and take as many breaks as you need! Over time this will get easier and you will see a difference in strength.Locked — subscribe to unlock
Lesson 9Joyful neck
Video9 min
This short, calming class helps release any tension in the neck while also strengthening to promote healthy neck and shoulders! The class also includes some relaxing music in the background.Locked — subscribe to unlock
Lesson 10Fluid camel flow
Video35 min
Whether you can do camel pose(ustrasana) or not, please show up to this class with no expectations and nothing holding you back. See what happens and let it teach you, inspire you and motivate you. We flow through a fun camel focussed flow and I show you a bunch of options that will make camel pose more accessible and free and variations that will challenge you too. Locked — subscribe to unlock
Lesson 11Shoulder release
Video8 min
BEGINNER, ALL-LEVEL\n\n"This yummy seated flow contains some of my favourite shoulder stretches and openers! We start with the 2-1 breathing technique to bring some calm, clarity and grounding. If you spend long periods of time sitting at a desk or driving, this flow is for you!"Locked — subscribe to unlock
Lesson 12Yoga strong: arms circuit
Video34 min
An all-level upper body circuit that builds arm, shoulder and upper back strength through dynamic but controlled movement. After wrist and shoulder prep you move through circuits that layer the heat in the arms and shoulders from all angles. I felt this one the next day in the best way. Come ready to be challenged!Locked — subscribe to unlock
Lesson 13Releasing tension flow shoulders & neck with Sophie
Video46 min
In this all-level flow, Sophie will guide you through a practice designed to help you find softness and release tension through the neck and shoulders. The perfect flow for anyone feeling stiff and sticky in the upper body, anyone spending a lot of time sitting and anyone who just wants a yummy flow to help them feel grounded and more spacious.Locked — subscribe to unlock
Lesson 14Creating boundaries meditation
Audio10 min
This is a guided meditation where we explore the idea of boundaries using the visualiation of a bubble of light.Locked — subscribe to unlock
Lesson 15Shoulder drills
Video36 min
Looking for strong & open shoulders that will power up your backbends and inversions? Look no further! This class was designed to help you open the shoulders, thoracic spine and strengthen the back for wheel pose but it can be used to help with shoulder strength and flexion for poses like pincha, flipped grip pigeon and dancer and handstand. Please modify as much as you need :)Locked — subscribe to unlock
Lesson 16Desk mobility - Shoulder saver with Cel
Video11 min
Join Celest Pereira for this rejuvenating Shoulder Saver Class! Strengthen and restore your shoulders through gentle brain mapping exercises which will improve posture, flexibility, and strength while relieving tension and promoting optimal shoulder health. Celest is not only a close friend of mine but is also an anatomy/neuroscience/biomechanics queen and my partner in crime for our baby, the Alba Yoga Academy 200hr Yoga Teacher Training! I hope you enjoy this class as much as i did! Locked — subscribe to unlock
Lesson 17Strength & glow - stability arms & shoulders
Video30 min
This all-level arm focussed strength class focusses on stability in the arms and shoulders. Expect scapula pushups, sphinx to seal and move the block plank fun.Locked — subscribe to unlock
Lesson 18Shoulder freedom Flow
Video24 min
Let this short and nourishing flow help your find freedom in your shoulders! Expect lots of juicy shoulder openers throughout this class. Locked — subscribe to unlock
Lesson 19Juicy shoulders
Video50 min
This all-level flow will leave your shoulders feeling powerful!\n\nWe hit the muscles of the shoulders from all angles (it's fiery!). This class is going to help you power up all poses that use the arms and shoulders (chaturanga, headstand and handstand to name a few!).\n\nI introduce flamingo pose as well as some different scapula stability drills and mobility challenges. Enjoy!Locked — subscribe to unlock
Lesson 20Rooted resilience
Video21 min
This all-level mobility flow is designed to cultivate a deep sense of grounding, release tension in the neck and shoulders and enhance overall mobility. A perfect flow for the end of a chaotic day at work.Locked — subscribe to unlock
Lesson 21Shoulder & supine unwind
Video22 min
In this all-level practice, we’ll focus on releasing tension in the shoulders and back, letting go of anything that no longer serves us. Expect to leave feeling more free, calm and grounded.Locked — subscribe to unlock
Lesson 22The ripple effect meditation
Audio7 min
Like ripples on water, every breath and thought creates waves of energy within you. This guided meditation explores the power of subtle shifts, helping you cultivate awareness, presence and a deeper connection to your inner flow. Linked to the element water, this practice encourages you to embrace the natural movement of energy within, just as ripples expand effortlessly across the surface of a lake. Designed around the concept of fluid attention, you will guide your awareness to move gently and continuously like water. By shifting focus in waves - between breath, body sensations and stillness - you strengthen your ability to remain present while allowing change to unfold naturally.Locked — subscribe to unlock
Lesson 23Yoga strong: arm strength
Video38 min
An all-level upper body slow strength class that builds shoulder and arm strength through a sequence I really love. Longer holds recruit the deeper stabilising muscles, building strength that protects as much as it powers. The flow feels beautiful and you will feel it in all the right places.Locked — subscribe to unlock
Lesson 24Upper back mini saviour reset
Video8 min
A restoring, all level mobility session designed to unwind the upper back and release tension across the shoulders and spine. Expect soft, flowing movements that open the chest, mobilise the thoracic spine and bring warmth without strain. Perfect when you want quick relief from tightness and a clearer, easier posture. This class is part of the mini reset series where classes start and end in child's pose so you can stack them together if you have more time.Locked — subscribe to unlock
Lesson 25Shoulder strength & stability
Video35 min
This beginner friendly class will help you build strength and stability in the shoulders, arms and back body. Prepare to sweat as we work with scpaula push-ups, chaturanga, locust drills and more.Locked — subscribe to unlock
Lesson 26Yoga for people who sit a lot
Video12 min
ALL-LEVEL, BEGINNER\n\nDo you sit a lot at a desk or maybe spend a long time driving / flying? This flow is for you!\n\nIn this simple but yummy flow, we open the heart, breathe space into the shoulders and give some love to the hips.Locked — subscribe to unlock
Lesson 27Strong shoulders
Video14 min
ALL-LEVEL\n\nThis class focusses on strength and stability around the scaplua. This is key to your practice in both straight arm poses like plank and for moving into bent arm strength with poses like chaturanga where you want the scapula to be stable on the ribcage.\n\nBy learning to recruit the muscles of the shoulders you are more stable and balanced all over and energy flows efficiently throughout the body.Locked — subscribe to unlock
Lesson 28Pincha mandala flow
Video58 min
INTERMEDIATE, ADVANCED "Pincha Mayurasana!! Aka forearm stand, aka peacock pose... if you looking for tips on how to work up to this pose or how to build more strength and stability in it...Great news this intermediate level class is for you!We're going to flow around the mat with a strong and fun Mandala style flow with lots of opportunities to work on Pincha!And when I say work on Pincha, you don't even have to go upside-down if you don't want to, that part is completely optional! We will be incorporating postures and drills to build the foundations for pincha and to help you get some air time - i.e strength in the arms, shoulders, butt (!) & core as well as flexibility through the shoulders and along the posterior chain."Locked — subscribe to unlock
Lesson 29Power shoulders mini reset
Video7 min
A dynamic, all level strength session designed to power up the shoulders and build controlled upper body support. Expect steady, intentional effort that strengthens the shoulder stabilisers and improves functional range without overwhelming your system. Perfect when you want a quick hit of shoulder strength that leaves you feeling switched on and steady. This class is part of the mini reset series where classes start and end in child's pose so you can stack them together if you have more time.Locked — subscribe to unlock
Lesson 30Breath as your anchor meditation
Audio6 min
Let your breath guide you home. This meditation centres around breath as the ultimate anchor, bringing you back to the present moment no matter how turbulent life feels. Linked to the element air, this practice encourages you to find steadiness within the constant movement of breath, just as the wind can be both soft and powerful. Designed around cyclical breathwork, it will guide you through rhythmic breathing patterns that support nervous system regulation. By consciously directing your breath, you enhance your brain’s ability to shift between states of relaxation and focus, creating a sense of stability even in moments of change.Locked — subscribe to unlock
Lesson 31What if you can? Strength flow
Video46 min
You'll need two blocks for this advanced class that builds strength, stability and confidence through a creative, progressive flow. Expect plenty of shoulder, core and arm work, leading towards a fun peak transition from Boat Pose into EPK. Options are given throughout, including for anyone who doesn’t want to balance on their hands, so you can explore the challenge in a way that works for you. The focus is on self-belief, staying open to possibility and noticing what changes when you stop ruling yourself out before you begin.Locked — subscribe to unlock