Relaxing short but effective sequence for stretching the side body, hips to shoulders.

Sangraha basics

Goddess poses

Strengthening to improve range of motion for reaching arms overhead, thinking about thoracic mobility and shoulder flexion.

Light weights like 1kg dumbbells or tins of tomatoes are used but optional.

Yoga Sangraha and strengthening practice

• suitable for beginner and level 1

• shoulder friendly

• leg and core exercises

Sangraha basics for strength, shoulder friendly sequence

• 5 directions of the spine

• Salutes and Dands

• Unilateral leg strength and hip mobility

•Wall sit

45 minutes: Suitable for beginners and experienced practitioners looking to build strength and stability. A strengthening practice including:

• Sangraha basics

• Goddess poses

• Lateral lunges

• Bear planks

• Hip lifts