This week the focus was on shoulder rotation. We internally and externally rotated our arms at the shoulder socket, made circles with our arms, and even did a few rotations in standing poses. Here’s the sequence:
Swastikasana – externally and internally rotate arms at sides, out at shoulder height. Then up in urdhva hastasana, down to namaskarasana
Adho Mukha Svanasana
Suptapadangustasana 1 and 2, modified 4
Tadasana with shoulder rolls, external rotation of the arm the forward circle, external rotation with backwards circle. One arm forward, one arm backwards
Trikonasana – classic pose the first time, with the top arm circling the second time
Virabhadrasana II
Parsvakonasana – classic pose the first time, with the top arm circling the second time
Prasarita Paddotanasana
Salamba Sarvangasana or legs up the wall
upa vista konasana, twist and forward bend
savasana
Pam Lindberg Yoga 