Advanced sequences

14 Shoulders and Backbends

4. October 2021

Savasana – block under the shoulder blades and for the head
AMS
AMS – head rest on a block
Vajrasana – arms Baddhanguliyasana
Vajrasana – arms in Gomukhasana
AMS
Vajrasana – interlock your fingers behind your back, lift your sternum, move your shoulder blades down
Adho Mukha Vajrasana – interlock your fingers behind your back
Vajrasana – grab a belt, hands wide apart, bring straight arms forward, up and back, repeat
AMS
Phalakasana
Chaturanga Dandasana
Salabhasana – just lifting the chest
Salabhasana
Makarasana
Salabhasana – grab a belt with your hands, hands wide apart, bring straight arms forward, up and back, repeat
Salabhasana
Dhanurasana
Chathushpadasana
Urdhva Dhanurasana
Urdhva Dhanurasana from Tadasana – drop back – repeat 8 times
Padangustha Dhanurasana
Kapotasana
Supta Padangusthasana I – with belt
Urdhva Prasarita Padasana – with belt
Savasana

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