Week_4
shoulders and hips
By Kat
 1
Sukhasana
Easy Pose

Place palms together, rub. Place warm hands over heart, one above the other. Listen to your heart.
 2
Ujjayi Pranayama
Conqueror Breath

Create the sounds of the ocean here - exhale, closed mouth AH, inhale with your throat restricted.
 3
Marjaryasana
Cat Pose

Variation: Knee to chest
 4
Bitilasana_CowPose_150
Bitilasana
Cow Pose

Variation: flexed foot to sky
 5
Salabhasana
Locust Pose

 6
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Gomukhasana
Cow Face Pose

Precede cow face with 1) seated side stretches 2)arms overhead 3)arm to ear, back arm behind 4)arms above, to back of neck 5) clasped hands behind back to waist 6) elbow stretch 7) anjuli mudra to back
 7
Baddha Konasana
Bound Angle Pose

 8
Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

 9
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Supta Padangusthasana
Reclining Big Toe Pose

Follow with reclining knee to chest
 10
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Utkatasana
Chair Pose

 11
High Lunge

 12
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High Lunge, Variation

Follow with Goddess pose and Star
 13
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

 14
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Virabhadrasana III
Warrior III Pose

 15
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Setu Bandha Sarvangasana
Bridge Pose

 16
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Ustrasana
Camel Pose

Variation: one foot bent 90 out front, back toes curled under. Reach for back heel with same side hand. Lift bent knee side arm skyward.
 17
BharadvajasanaI_150
Bharadvajasana I
Bharadvaja's Twist

Therapeutic for carpal tunnel. Open chest.
 18
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Balasana
Child's Pose

 19
savasana_150
Savasana
Corpse Pose

Yoga Journal Sequence Builder, Patent pending