ASANA

Put leg on the wall as inversion down dog.

or into the Plow but feet against the wall.

You know your sit , you know your back and breath.

so try to release shoulder girdle or find spaces in farther the shoulder spot. feel like breath into there ,and go.hand could place any where.

I like to roolling or moving into Malasana or squatting base under any different of gravity. 

Just stay or be warn breath leading moving to moveing . maybe make question  "what's happen under shoulder blade ?" and allow belly action down to the pelvic. 

Easy Twist for every Twist

Lie on your back with your knees bent and your feet comfortably on the floor. Take a few moments to make sure the back body is long. Invite the skin of the back body to spread and soften, settling with ease and relief into the earth.

Grab hold of the back of the right thigh or the shin with your hands and draw the right knee toward your ribs. Rock gently from side to side to massage the lower back, and invite your exhalations to lengthen. Still drawing the right knee toward your chest, slowly straighten the left leg by reaching your foot toward the end of your mat. Ideally, the leg will end up fully outstretched. Roll onto your left side, bringing your right knee and both arms along with you as you turn. You should end up on your left side from ear to ankle, with your right hip stacked directly on top of your left and both arms resting on the floor to your left.

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  Bharadvajasana I (Bharadvaja's Twist)

  This gentle twist is a tonic for the spine and the abdominal organs.
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  Setu Bandha Sarvangasana (Bridge Pose)

  Calms the brain and rejuvenates tired legs.
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  Bitilasana (Cow Pose)

  Cow Pose is an easy, gentle way to warm up the spine.
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  Adho Mukha Svanasana (Downward-Facing Dog)

  One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.
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  Paripurna Navasana (Full Boat Pose)

  Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.
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  Virasana (Hero Pose)

  Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.
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  Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)

  There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.
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  Uttanasana (Standing Forward Bend)

  Uttanasana will wake up your hamstrings and soothe your mind.
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  Salamba Sarvangasana (Supported Shoulderstand)

  This version of Shoulderstand is performed with blanket support under the shoulders.

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  Padangusthasana (Big Toe Pose)

  This pose gently lengthens and strengthens even stubbornly tight hamstrings.
• 

  Marjaryasana (Cat Pose )

  This pose provides a gentle massage to the spine and belly organs.
• 

  Bakasana (Crane Pose)

  A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.
• 

  Utthita Trikonasana (Extended Triangle Pose)

  Triangle Pose is the quintessential standing pose in many styles of yoga.
• 

  Janu Sirsasana (Head-to-Knee Forward Bend)

  A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.
• 

  Supta Padangusthasana (Reclining Big Toe Pose)

  Provides relief from backache and stretches the hips, hamstrings, and calves.
• 

  Paschimottanasana (Seated Forward Bend)

  Paschimottanasana can help a distracted mind unwind.
• 

  Salamba Sirsasana (Supported Headstand)

  Standing on your head in proper alignment calms the brain and strengthens the body.
• 

  Virabhadrasana II (Warrior II Pose)

  Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.

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