Sequence for Shoulders

After 108 Surya Namaskar, My shoulders will want this! Come join us on the mat next week.

(60-75 minutes)

  • Child’s Pose > Extend L/R > Thread the needle
  • Moon Salutes
  • Surya Namaskara B
  • Uttanasana
  • Padahastasana (Gorilla)
  • Yoga Mudra
  • Virabhadrasana I > Virabhadrasana II > Parsvakonasana (Extended Side Angle) > [Ardha Chandrasana] > Trikonasana
  • Low Lunge > High Lunge > Parivrtta Parsvakonasana
  • Prasarita Padottanasana (Wide Legged straddle) > (Pravritti Prasarita Padottanasana)
  • Garudasana > Virabhadrasana III
  • Anjaneyasana
  • Hanuman
  • Ardha matsyendrasana > Gomukhasana
  • Paschimottanasana
  • Baddha Konasana
  • Janu Sirsasana
  • Reverse Table Top + Navasana x3
  • Fish / Flying Fish
  • Shalabhasana > Dhanurasana (bow) > Criss-cross > 8 point
  • Bridge/Wheel/Wheel against the wall
  • Supine Twists
  • Shoulderstand/Supported Shoulder Stand/ Feet against the wall
  • Sivasana

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