Your practice
20 min · Shoulder Opening practice
10 poses≈ 20 min
Only 1 poses match this goal at this level, so the sequence leans more on warm-up and counter poses.
Arrive
Settle in and find the breath
Bitilasana01Warm-up
Wake the body up gently
Dandasana02
Viparita Karani03
Urdhva Hastasana04Peak
The strongest shape of the practice
Ardha Bhujangasana05
5 more poses
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Times are a guide, and asymmetric poses are practised on both sides. This is general information, not medical advice — see our medical disclaimer.