LONG SHOULDER SEQUENCE

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1. Prayers in Virasana

2. Adho Mukha Svanasana

3. Uttanasana

4. Tadasana

5. Urdhva Hastasana

6. Parvatasana in tadasana

7. Gomukhasana in tadasana

8. Uttanasana with gomukhasana arms

9. Garudasana in tadasana

10. Uttanasana with garudasana arms

11. Pascima Namaskarasana

12. Standing Vasisthasana cycle


     . Phase 1 - place the right hand on a wall at the hight of the shoulder and spread the fingers. Keep the            arm extended and press the root of the pointing finger against the wall. Roll the shoulder back,                    shoulder blade down and in and lift that side chest up without loosing the extension on the arm.


     . Phase 2 - keeping phase 1, extend the arm from right armpit to root of right pointing finger and                    simultaneously from right armpit towards left armpit.


     . Phase 3 - keeping phase 1 and 2, extend the two sides of the neck and look above the left shoulder              while re extending the right arm.


     . Phase 4 - keeping all the previous phases, bring the inner edge of the right shoulder blade in and                towards the root of the little finger.

13. Utthita Hasta Padasana, keeping the hands vertical and the fingers spread like vasisthasana pressing            against two imaginary walls

14. Virabhadrasana II, keeping the hands like the previous pose. Emphasize the pressing against an imaginary     wall on the back hand

15. Utthita Trikonasana, lower hand on a brick, apply the vasisthasana actions on that hand

16 Utthita Parsvakonasana, lower hand on a brick, apply the vasisthasana actions on that hand

17. Prasarita Padottanasana cycle - between each variation always go to utthita hasta padasana


     . Half prasarita padottanasana

     . Place the hands and head on the floor (prasarita padottanasana I)

     . Bring the head down to the floor keeping the hand on the waste and elbows up

     . Bring the head down to the floor keeping the fingers crossed behind the back and the arms extended

     . Bring the head down to the floor holding the big toes and keeping the elbows

       pointing up

     . Bring the head down to the floor keeping the hands in pascima namaskarasana

18. Uttanasana

19. Adho Mukha Svanasana

20. Supine shoulder cycle - lay down with bend legs, feet spread and knees together


     . Use a belt on the wrists and bring the arms extended towards the floor. Try to reach the floor with the        shoulders before the hands. Break the belt (abduction) to increase the extension - 6 to 10 times


     . Repeat the previous cycle but this time hold a brick between the hands and squeeze the brick                    (adduction) to increase the external rotation of the upper arms - 6 to 10 times 


     . Repeat the previous cycles using both brick and belt and applying the two actions (adduction and                abduction) - 6 to 10 times


     . Place the belt above the inner elbows and the brick on the hands. Make a 90 degree angle between the        arms and forearms keeping the forearms parallel to the floor. Bring the the hands towards the floor            keeping the 90 degree angle, once the hands touch the floor slowly extend the arms keeping the hands        closer to the floor then go back the same way - 6 to 10 times

21. Salamba Sirsasana - 5 to 8 mnts

22. Ropes I
23. Ropes II
24. Salamba Sarvangasana - 6 to 10 mnts

25. Halasana - 2 to 4 mnts

26. Salamba Sarvangasana II

27. Niralamba Sarvangasana I
28. Niralamba Sarvangasana II
29. Eka Pada Setu Bandha Sarvangasana, drop back with left leg keeping the right leg vertical then repeat          other side
30. Setu Bandha Sarvangasana, drop back with both legs 31.Urdhva Prasarita Padasana
32. Eka Pada Supta Pawana Muktasana
33. Dwi Pada Supta Pawana Muktasana
34. Savasana

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