Sequence for the week ending 7/12/20

Swastikasana – simple cross legged pose
While seated do arm poses: baddhanguliasana, gomukasana, urdhva hastasana
Using the down arm or gomukasana, press the back of your hand or thumb into the thick ribs and move them and the shoulderblade forward. Use a pumping, touch and go action.
Chair Bharadvajasana
Chair swan dive, grab the back rest of the chair, arms straight. Draw abs in/back/down.
take the right arm to the middle of the back of the chair and release the left arm to outer right thigh. Twist right. Pump the shoulder blade and thick ribs to help.
Repeat with feet elevated on blocks or a bolster.
Still on the chair and feet on blocks AND using the arms on the back of the chair do
Marichyasana One and Three
Chair Malasana – feet wide, feet together on blocks
Parivritta Trikonasana
Parivritta Parsvakonasana
Adho Mukha Svanasana
Sirsasana or Prasarita Paddottanasana
Marichyasana One and Three seated on the floor

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