Arm Strengthening Yoga Sequence
Start with two to six sun greetings to heat up the body.
At that point come into crow present. This brings quality into your arms and center muscles. This posture is otherwise called bakasana in Sanskrit.
Next come to extend present. This is like crow present however utilizes the rear arm muscles more as you attempt to carry the knees into the shoulders.
Hop once more into chaturanga from here to reinforce the arms
From here come to tripod headstand. From tripod headstand come to crow once more. This works much more on the rear arm muscle muscles and the center muscles.
The following stance is peacock present or mayurasana. This fortifies the biceps. You can keep the feet on the ground in this stance until you get more grounded. You can likewise begin with a square underneath your jawline and one underneath your toes.
Peacock in padmasana (lotus present) is a further developed form of this stance. Have a go at this variant on the off chance that you feel certain to do as such. Again keep your knees on the ground until you get more grounded in the stance.
From here come to side crow. This fortifies your center muscles just as your arms. You work the inside obliques of the two sides of the body just as the cross over abdominus muscles.
Shoulder Opening Yoga Sequence
Start with wide calculated forward twist with the fingers interlocked behind you and tenderly take the hands forward towards the ground.
Next come to broadened warrior. This resembles warrior one, however interlock your fingers, twist forward and take your hands overhead to an agreeable position. This is an extraordinary shoulder opening stance.
Sarpasana or snake present is the following stance. This opens up the upper back and the shoulders.
Baddha hasta padmasana is a convoluted restricting stance that we do a short time later. Start by authoritative at only one side. Rehash on the opposite side until you are adaptable enough to tie from the two sides.
Dhanurasana or bow present is the following stance and opens up the back and the shoulders profoundly. Start with your knees on the ground and afterward when you get more sure take your knees off the ground utthita padmasana procedure and benefits.
Scorpion present follows. At the point when you begin rehearsing this stance, start with your feet contacting and pushing against a divider. Do this until you feel great and stable in your equalization. You can then gradually begin to move your feet from the divider individually.
Next is pincha mayurasana which is a lower arm balance. This fortifies out and extends the shoulders. It is likewise a reversal thus has the entirety of the medical advantages of an upset stance, for example, bringing oxygenated blood to the cerebrum.
Viparita Dandasana is the last stance. This is an extremely propelled pose. Possibly do this stance when you are prepared. This is extremely decent for opening up your shoulders. Start from urdhva dhanurasana and afterward let down into the stance, restricting your hands and fixing your legs with direction from your instructor until you are sufficiently sure to do this without anyone else.