Arm Strengthening and Shoulder Opening Yoga Sequence

Arm Strengthening Yoga Sequence
Start with two to six sun salutations to warm up the body.
Then come into crow pose. This brings strength into your arms and core muscles. This pose is also known as bakasana in Sanskrit.
Next come to crane pose. This is similar to crow pose but uses the triceps more as you try to bring the knees into the shoulders.

Jump back into chaturanga from here to strengthen the arms
From here come to tripod headstand. From tripod headstand come to crow again. This works a lot more on the tricep muscles and the core muscles.
The next posture is peacock pose or mayurasana. This strengthens the biceps. You can keep the feet on the ground in this posture until you get stronger. You can also start with a block underneath your chin and one underneath your toes Utthita Parsvakonasana .
Peacock in padmasana (lotus pose) is a more advanced version of this posture. Have a go at this version if you feel confident to do so. Again keep your knees on the ground until you get stronger in the posture.
From here come to side crow. This strengthens your core muscles as well as your arms. You work the internal obliques of both sides of the body as well as the transverse abdominus muscles.
Shoulder Opening Yoga Sequence
Start with wide angled forward bend with the fingers interlocked behind you and gently take the hands forward towards the ground.
Next come to extended warrior. This is like warrior one, but interlock your fingers, bend forward and take your hands overhead to a comfortable position. This is an intense shoulder opening posture.
Sarpasana or snake pose is the next posture. This opens up the upper back and the shoulders.
Baddha hasta padmasana is a complicated binding posture that we do afterwards. Start by binding at just one side. Repeat on the other side until you are flexible enough to bind from both sides.
Dhanurasana or bow pose is the next posture and opens up the back and the shoulders very deeply. Start with your knees on the ground and then when you get more confident take your knees off the ground.
Scorpion pose follows. When you start practising this posture, commence with your feet touching and pushing against a wall. Do this until you feel comfortable and stable in your balance. You can then slowly start to move your feet away from the wall one by one.
Next is pincha mayurasana which is a forearm balance. This strengthens out and stretches the shoulders. It is also an inversion and so has all of the health benefits of an inverted posture such as bringing oxygenated blood to the brain.Viparita Dandasana is the final posture. This is a very advanced posture. Only do this posture when you are ready. This is really nice for opening up your shoulders. Start from urdhva dhanurasana and then lower down into the posture, binding your hands and straightening your legs with guidance from your teacher until you are confident enough to do this by yourself.