Emphasis: Using a yoga strap or tie from a bathrobe you'll bring mobility and flexibility to your shoulder joints in this sequence. After warming up you'll take Wide Leg Forward Bend with your hands behind your back (Prasarita Padottanasana C), using the strap if necessary, and some Warrior 2 (Virabhadrasana II) variations which use the strap to work your shoulders in different ways. Then you'll come down to the floor for Half Dog Pose, also known as Extended Puppy Pose (Uttana Shishosana) with the option to turn it into the backbend Melting Heart Pose (Anahatasana) and Snake Pose (Sarpasana). Finally, you'll take a relaxing, gentle, supported backbend lying on the blocks before Savasana.
Props needed: Two blocks or books, a blanket and a yoga belt or tie from a bathrobe.
Mat direction: Long edge of the mat facing the screen.