15 Sequence Virabhadrasana III
Supta Tadasana – stretch your arms out above your head, a) back of your hands on the floor b) interlock your fingers – Parvatasana
Eka Pada Pavanmuktasana
Pavanmuktasana
Urdhva Prasarita Padasana … from here bring one leg almost to the floor and back up, then switch – 3 times on each side
Adho Mukha Virasana
Adho Mukha Svanasana
Adho Mukha Virasana
Adho Mukha Svanasana – with a block between the thighs close to the perineum, press the block, turn the thighs in and bring the inner thighs closer together, outer hips compact
Adho Mukha Svanasana – hands on blocks
Uttanasana – concave, hands on blocks upright
Uttanasana – concave, hands on blocks crosswise
Uttanasana – concave, hands on blocks flat
Uttanasana – concave, hands flat on the floor (if possible)
Padagulpasana (grabbing your ankles, elbows wide)
Adho Mukha Svanasana – hands on blocks
Anjaneyasana – right leg in front (back leg extended)
Adho Mukha Svanasana – hands on blocks
Anjaneyasana – left leg in front (back leg extended)
Adho Mukha Svanasana – hands on blocks
Uttanasana – concave, hands on blocks upright
Uttanasana – concave, hands on blocks crosswise
Uttanasana – concave, hands on blocks flat
Uttanasana – concave, hands flat on the floor (if possible)
Padagulpasana (grabbing your ankles, elbows wide)
Tadasana
Urdhva Hastasana
Baddhanguliyasana
Parsva Urdhva Hastasana
Gomukhasana in Tadasana
Paschima Namaskarasana in Tadasana
Urdhva Hastasana
Uttanasana
Adho Mukha Svanasana – hands on blocks
Anjaneyasana – right leg in front (back leg extended)
Adho Mukha Svanasana – hands on blocks
Anjaneyasana – left leg in front (back leg extended)
Adho Mukha Svanasana – hands on blocks
Uttanasana – concave, hands on blocks upright .. from here lift one leg and straighten it parallel to the floor as
preparation for Virabhadrasana III – both sides
Adho Mukha Svanasana – hands on blocks
Virasana – Gomukhasana arms
Adho Mukha Svanasana – hands on blocks
Virabhadrasana I – right side
Adho Mukha Svanasana – hands on blocks
Virabhadrasana I – left side
Adho Mukha Svanasana – hands on blocks
Uttanasana – concave, hands on blocks upright .. from here lift one leg and straighten it parallel to the floor as
Preparation for Virabhadrasana III – both sides
Uttanasana
Urdhva Hastasana
Tadasana
Urdhva Hastasana
Utkatasana
Virabhadrasana I – right side … to …
Virabhadrasana III – right side … back to …
Virabhadrasana I – right side
repeat the left side
preparation for Pincha Mayurasana with wall – eka pada Pincha Mayurasana
Pincha Mayurasana
Sirsasana
Virasana in Sirsasana
Sarvangasana
Halasana
Supta Konasana
Parsva Halasana
Halasana
Savasana
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