20 Twists and Shoulders
Urdhva Hasta in Virasana
Parvatasana in Virasana
Virasana – interlock your fingers behind your back and pull your arms down first and your shoulders away from your ears, then bring your hands and arms up away from your back and floor without sinking into your chest, keep moving your shoulder blades down and sucking them in .
Adho Mukha Svanasana
Gomukhasana – only the legs (buttocks on the floor, feet to the edges of the mat) turn to the right, switch legs and turn to the left
Gomukhasana with arms (buttocks on the floor, feet to the edges of the mat) right arm from below, loosen the grip, hold the right hand, bring the left arm up and turn to the right, then loosen the right hand and bring it to the floor
repeat the other side
Vajrasana (sitting on the heel) – interlock your fingers behind your back and pull your arms down and your shoulders away from your ears, then bring your hands and arms away from your back and floor higher, bring your upper body over your legs, bring your forehead towards the ground, move your hands higher towards the ceiling and over your head, continuing to pull your shoulders away from your ears.
Uttanasana – interlock your fingers behind your back, bring your arms over your head
Tadasana – interlock your fingers behind your back and bring them away from your back, lift your sternum, bring your shoulder blades down and in.
Gomukhasana in Tadasana
Tadasana – arms to Gomukhasana (left arm from below) ..zu
Utthita Hasta Padasana (right side) to …
Trikonasana (right side) with arms in Goumkhasana
repeat the other side and switch arms
Paschima Namaskarasana in Tadasana … to …
Virabhadrasana II – with hands in Paschima Namaskarasana
Prasarita Padottanasana – hold the ankles
Prasarita Padottanasana II – hands in Paschima Namaskarasana
Gomukasana (buttocks on the floor) with twist (as described above)
Gomukhasana (legs only) – bring the right hand or forearm to the floor and straighten the left arm over the head as in Parsvakonasana, turn the chest towards the ceiling
repeat the other side
switch legs and repeat on both sides
Virasana – hands to Paschima Namaskarasana
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