1. Tadasana (Mountain Pose)
Turn your chair to face backwards and make sure at least two legs of the chair are on your mat. For greater stability, place the front of the chair against a wall. Start at the top of your mat, standing tall and finding your optimal alignment and with your hand on the back of the chair.
2. High Lunge (Utthita Ashwa Sanchalanasana)
Step one leg back to high lunge. Take your time and take smaller steps to get where you need to go. Once you've found balance, you can use your arms to stabilize you as you work your legs.
3. Downward Facing Dog (Adho Mukha Svanasana)
Step your other leg back and let your chest fall towards the ground, reaching your hips as far from your hands as you can. Warning: this is still a challenging pose and you may need to skip this if you are feeling pain in this degree of shoulder flexion. This is a good pose if you are working to rebuild your range of motion.
4. Upward Facing Dog - Variation (Urdhva Mukha Svanasana)
Come out of down dog by lifting the chest back up. Step one leg forward close to the chair (if you started with the right leg forward, then step the right leg forward again - note: the opposite leg is pictured). Take the back leg up and back while bending the upper body back, using the chair to stabilize you. You will switch sides when repeat the sequence on the other side.
5. Warrior 2 (Virabhadrasana 2)
Gently come out of the backbend and step the back foot all the way down at an angle. Keep one hand on the chair as you take the other back and gently bend your front knee into warrior 2 pose. Note: if you started with your right foot forward, then the right foot will be your front foot for warrior 2, not the left foot as pictured.
6. High Lunge (Utthita Ashwa Sanchalanasana)
Turn your back foot to face forward and bring both hands to the back of the chair so you are back in high lunge pose.
7. Tadasana (Mountain Pose)
Return to mountain pose. Repeat the sequence on the other side.