Dynamic Yoga Flow Warm Up: Pull, Push, Press, Swing

The shoulder is a complicated joint so you should spend time warming them up before your next WOD to improve both mobility and stability.

As coaches, we are in charge of our athlete’s safety from the start of class until the end of the workout, and many times even beyond that. It’s our job to not just get our athletes through the workout, but to create and facilitate a proper warm-up, one that targets the movements of the day. In the previous article on dynamic yoga flow warm-ups we discussed squats and how to warm-up those muscles associated with the movement. In this article, we will look at how to properly warm up the shoulders.

As one of the most versatile joints in the body, the shoulders provide us with a wide variety of ways to move. Unlike the hip joint, the shoulder joint is by design unstable and more mobile. We are able to press weight overhead, pull it towards us, push it away, hold a support and swing. The complexity of the shoulder joint means that though some muscles contribute more than others to a movement like a push-up, they are all contributing in some way. This is why when we’re building a warm-up for a workout involving the shoulders, we need to think globally.

This dynamic yoga flow warm-up encourages the shoulder to move many different directions as well as increase the heart rate. Move through this sequence once or twice depending on time constraints.

Once the workout is complete, lead your athletes through a short recovery yoga practice with some of these same postures as seen in the WOD Recovery Yoga eBook.

Tips and Tricks

1. Keep moving. Try not to hold these poses for too long. It is better to repeat the sequence than to hold longer than 10–15 seconds, especially as a warm-up.

2. Focus on your breath. As you move through this sequence, breath cues will be called, do your best to move mindfully.

3. Have fun with it. This is meant to get you moving…so move!

Equipment Needed


• Light kettlebell

Sequence Details

Downward Facing Dog

3x Vinyasa

3x Sun Salutations

Standing Arm Circles (forward and backward)

Standing Side Stretch

2x Plank to Push-up to Side Plank to Push Up to Side Plank

Downward Facing Dog

Plank to Scapula Work

Relaxed Forward Fold

Wild Thing

Puppy Pose

Thread the Needle

5 Donkey Kicks

5 Jump Forward

10 PVC pPasses

10 Kettlebell swings

10 Push Jerk/Push Press (each side)