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60 Mins Yoga Sequence focused on Shoulder opening, Lower back stiffness, Hip mobility.

Sun salutation A and B - 5 rounds each

Shoulder mobility :
Shoulder rotation - 10 to 15 times clockwise and anti-clockwise
Ardha Uttanasana on the wall
Adho Mukha Svanasana (Downward dog pose)
Prasarita Padottanasana C

Lower back pain :
Spinal twist in standing, in cat pose 10 to 15 times each side.
Cat and cow stretch
Bhujangasana (Cobra pose)
Chatuspadasana
Brick Setubandhasana

Hip mobility :
Hip rotation Standing or sitting 10 to 15 each side.
Baddha Konasana
Upavista Konasana
Lizard pose
Virabhadrasana  (Warrior pose)
Rajakapotasana (Piegon pose)

* Hold each pose for minimum 5 breaths.
* Repeat the rounds of the poses.
* The whole sequence can be finished in 60 mins. 

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