Podcast 9
Shoulders and Chest
By Jason Crandell
 1
Virasana
Hero Pose

Modification:Sit on the heels. Interlace the fingers and reach the hands toward the sky.
 2
Garudasana
Eagle Pose

Modification: Stay seated and take only the arm position.
 3
Virasana
Hero Pose

Modification: Remain sitting on the heels, and hold the elbows behind the back.
 4
HP_220_Balasana_150.jpg
Balasana
Child's Pose

Modification: Keep the arms reaching forward.
 5
Adho Mukha Svanasana
Downward-Facing Dog

 6
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

Modification: Hold your elbows with the opposite hand.
 7
urdhvahastasana_150x150
Urdhva Hastasana
Upward Salute

Modification: Interlace the fingers and extend overhead.
 8
Garudasana
Eagle Pose

 9
04_150x150.jpg
Ardha Uttanasana
Standing Half Forward Bend

 10
HP_209_Plank_150.jpg
Plank Pose

 11
Adho Mukha Svanasana
Downward-Facing Dog

 12
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

 13
Garudasana
Eagle Pose

Then, repeat steps 10-11.
 14
VirabhadrasanaI_150
Virabhadrasana I
Warrior I Pose

Modification: Clasp the hands behind your back.
 15
HP_209_Plank_150.jpg
Plank Pose

 16
Salabhasana
Locust Pose

 17
Adho Mukha Svanasana
Downward-Facing Dog

 18
HP_209_Uttanasana_150.jpg
Uttanasana
Standing Forward Bend

 19
HP_209_Tadasana_150.jpg
Tadasana
Mountain Pose

Modification: Hold the opposite elbow behind your back.
 20
Salabhasana
Locust Pose

Modification: Interlace the fingers behind the back.
 21
Adho Mukha Svanasana
Downward-Facing Dog

 22
/hp_219_Warrior2_150.jpg
Virabhadrasana II
Warrior II Pose

 23
Trikonasana_150
Utthita Trikonasana
Extended Triangle Pose

 24
Adho Mukha Svanasana
Downward-Facing Dog

Repeat steps 22-24 on the other side. Then repeat steps 20-21.
 25
MC_211_Dandasana_150.jpg
Dandasana
Staff Pose

Modification: Take the hands behind you, fingertips toward the wall behind you.
 26
Seane_in_Marachi_Pose_st
Marichyasana III
Marichi's Pose

 27
BASICS_206_Gomukhasana_150.jpg
Gomukhasana
Cow Face Pose

Bend forward.
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