Hips, Shoulders, and Upper Back Restorative

---

Pictures do not reflect all variations in sequence.

Take additional support as desired in all poses.

Baddha Konasana

• Shoulder blades on medium block, head on medium block, arms to side

• Shoulder blades on medium block, head on low or no block, arms overhead holding elbows

• Shoulder blades on tall block, head on no block, arms in Urdhva Hastasana

• Shoulder blades on tall block, head on no block, arms in Urdhva Baddanguliyasana

Virasana - Paryankasana

• Shoulder blades on medium block, head on medium block, arms to side

• Shoulder blades on medium block, head on low or no block, arms overhead holding elbows

• Shoulder blades on tall block, head on low or no block, arms in Urdhva Hastasana

• Shoulder blades on tall block, head on low or no block, arms overhead holding elbows

Adho Mukha Svanasana

Virasana

• Parvatasana

• Gomukhasana

• Twist

• Paschima Namaskarasana

Adho Mukha Svanasana

Gomukhasana (legs crossed but both sit bones on floor)

• Gomukhasana arms

• Gomukhasana arms and bend forward

• Twist

• Switch legs and arms

Adho Mukha Svanasana

Low lunge

• Hands on blocks

• Hands in Paschima Baddhanguliyasana

• Bend leg to Bhekasana position

Ardha Bhekasana

Bhekasana

Dhanurasana

Setubandha with block

Supta Padangusthasana I

Halasana - supported

Savasana