Sequence for the week ending 2/7/2021

Sit – YWTL
Lie over blocks – raise arms up, fingers to ceiling, externally rotate upper arms, internally rotate lower arms, bend elbows and take hands to floor
Repeat arm movement with the addition of a block on the floor – slide block
Ardha Supta Virasana – Use a bolster under elbows, use a chair behind you, or alternatively, do ardha bhekasana or lunge with one foot on the seat of the chair. This pose is to lengthen the fronts of the thighs.
Paryankasana with block or bolster
Urdhva Dhanurasana four different ways
from floor lift up so head and shoulders are resting on the seat of the chair
from seat of the chair, go over the back rest of the chair
from a bolster
from the floor
Sirsasana
Salamba sarvangasana
Baddha Konasana forward bend to a chair
Supta Baddha konasana with legs on bolster
Savasana