13 Forwardbends Armbalances and Twists

Adho Mukha Virasana
Parsva Adho Mukha Virasana
Adho Mukha Virasana – arms back and heels grabbing
Adho Mukha Virasana – with a rolled blanket at the base of the thighs, arms back and grabbing the heels
Uttanasana – with a rolled blanket at the base of the thighs
Prasarita Padottanasana – grab the outer edges of the foot
Prasarita Padottanasana … to …
Sirsasana II
Parsva Prasarita Padottanasana – keep your hips parallel and stretch over your right leg, repeat the other side
Prasarita Padottanasana concave – bring your left hand to the floor in front of you, turn the abdomen, chest and head from left to right and straighten your right arm up towards the ceiling, keep your hips stable, do not twist your hips
repeat the other side
Prasarita Padottanasana – hands in Paschima Namaskarasana
Malasana – straighten your arms forward
Malasana – grabbing ankles or heels from behind
Uttanasana
Paschimottanasana – with a rolled blanket in the groins / at the base of the thighs
Janu Sirsasana
Paschimottanasana
Kurmasana
Yoganidrasana
Eka Pada Sirsasana
Bhairavasana
Skandasana
Ruchikasana
AMS
Akarna Dhanurasana I and II
Eka Hasta Bhujasana
Tittibhasana II
Bhujapidasana
Bakasana
Eka Pada Galavasana
Eka Pada Koundinyasana I.
Parsva Bakasana
Urdhva Kukkutasana
Bharadvajasana I – without grip
Bharadvajasana I – with grip
Marichyasana III
Ardha Matsyendrasana II
Baddha Padmasana
Yoga Mudrasana
Garbha Pindasana
Kukkutasana
Matsyasana
Supta Baddha Konasana – grab the ankles from below
Supta Baddha Konasana
Setu Bandha Sarvangasana – with bolster lengthways for the upper body and bolster across the legs
Savasana

If you would like to support my work, I am thankful for your donation.