Sequence for Friday, April 23, 2021

Sit in swastikasana or virasana – internal and external rotation of arm bones in shoulder sockets, TLTWY
Urdhva hastasana with strap, repeat four times rotating arm bones in four cardinal directions
Gomukasana arms
Garudasana arms
Adho mukha svanasana – downward facing dog
Arm work – in “table pose, plant hands with fingers forward, inward, outward, and backwards. If stable and strong, lift hips and bare weight on arms
Arm circles with strap
Adho Mukha Svanasana on blocks on an angle at the wall
Virabhadrasana II, I
Simple seated twist
Savasana