# Shoulders 101: Mobility, Stability, and Sustainable Yoga

Page: https://stenobird.com/podcast/deepen-your-yoga-practice-7000189/shoulders-101-mobility-stability-and-sustainable-yoga
Text version: https://stenobird.com/podcast/deepen-your-yoga-practice-7000189/shoulders-101-mobility-stability-and-sustainable-yoga.md
Podcast: [Deepen Your Yoga Practice](https://stenobird.com/podcast/deepen-your-yoga-practice-7000189)
Published: 2026-04-13T11:00:00+00:00
Episode link: https://deepen-your-practice.castos.com/episodes/shoulders-101-mobility-stability-and-sustainable-yoga
Audio file: https://episodes.castos.com/66ba3e93ca38b7-69875388/2390543/c1e-2x1zzhq158ocnj1jk-v6wmr68nsd7q-rvvek8.mp3
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JSON: https://stenobird.com/v1/public/podcasts/deepen-your-yoga-practice-7000189/episodes/shoulders-101-mobility-stability-and-sustainable-yoga
Duration seconds: 1732

## Resource

In this episode of Deepen Your Yoga Practice, Lauren Leduc breaks down the shoulder in a way that is practical, accessible, and grounded in sustainable movement. This is Shoulders 101 — an anatomy-forward conversation about mobility, stability, pain patterns, and how to care for your shoulders in yoga and daily life. Lauren explains that the shoulder is not just one joint, but a complex system of joints, bones, muscles, fascia, and ligaments that work together to create both range of motion and support. She explores how yoga places many different demands on the shoulders through poses like Downward Dog, Plank, Chaturanga, arm balances, binds, and backbends — and how better understanding this area can help create longevity and ease in practice. In this episode, you’ll learn: Why the shoulder is a complex, not a single joint The 4 key joints of the shoulder system The role of the scapula, humerus, clavicle, rib cage, and thoracic spine How the rotator cuff, serratus anterior, traps, rhomboids, pecs, lats, and deltoids affect movement Common pain patterns and restrictions in yoga Why the shoulder wants mobility, but demands stability How to approach Downward Dog, Plank, Chaturanga, overhead shapes, and binds more skillfully Why shoulder health is about capacity, coordination, and awareness, not perfect alignment Mobility Drills Mentioned in the Episode Foam rolling the upper back / thoracic spine Dynamic Thread the Needle Open Book twists Doorframe pec stretch Downward Dog at the wall / melting the chest with the breath Overhead lat stretch with side bend Child’s Pose with hands walked to each side Cross-body posterior shoulder stretch Strength / Stability Drills Mentioned in the Episode Scapular push-ups Wall slides Banded external rotation Side-lying external rotation Y…

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## Transcript

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