Mini-Sequence: Modifying for Shoulder Recovery
As primarily a one-on-one yoga instructor, I oftentimes work with clients who are dealing with shoulder pain or injury. To accommodate their injury and still give them a "full" physical practice, I will very often bring a chair into the equation. I absolutely love having a chair as a prop - I think it's beneficial for almost every body to use a chair as a prop...though that's another story. When specifically dealing with a shoulder injury, a chair can 1) give you some stability in standing poses so you don't feel like you need your arms for counter balance 2) prevent you from feeling like you need your arms to catch you in case you fall and 3) minimize the amount of weight in your shoulders/arms for traditional vinyasa poses like downward facing dog and upward facing dog.
However there are a few caveats for doing this. The first is that you absolutely need clearance from a doctor or physical therapist and the second is that you need to be able to take your arms straight out in front of you (chair height, essentially) without any pain in order to do this. If you meet those two conditions, then this is a great way to practice yoga at home, in the office, or even in a group class if the venue can provide a chair. I recommend you spend somewhere between 3-7 breaths in each pose, working at whatever pace is comfortable and stable for you.