25 Sequence for shoulders

Adho Mukha Virasana
Twist on floor:
Lying on your stomach, stretch your arms out at shoulder height,
press your right shoulder down into the ground,
then turn from right to left, put your feet up
and slowly lower your left hip towards the floor.
Adho Mukha Svanasana
Uttana Shishosana (puppy pose)
Adho Mukha Virasana (fingers pointing back)
Adho Mukha Svanasana
Gomukhasana in Vajrasana
Adho Mukha Svanasana
Tadasana close to wall – shoulder-/arm-work
Gomukhasana in Tadasana.. to …
Trikonasana – arms in Gomukhasana
Baddhanguliyasana
Paschima Namaskarasana in Tadasana
Dandasana chest-opening with chair
Adho Mukha Savasana – with chair
Urdhva Mukha Savasana – with chair
Adho Mukha Savasana – with chair
repeat several times
Savasana

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