In this practice we slow things down and train one key action for healthy shoulders: external rotation of the upper arms.

We’ll explore this through three main arm positions—elbows by your ribs, elbows at shoulder height, and arms overhead—so you can actually feel how to engage the external rotators in your body. We’ll start on the floor, then bring the same pattern into lunges, Warrior II, Side Angle, Warrior I, and Tree, before closing with a few simple chest/shoulder releases and rest.