11 Standing poses and twists

Viparita Karani – with bolster – a) legs straight against the wall, b) Upavistha Konasana with a strap around the outer foot edges, c) Baddha Konasana, d) Svastikasana, e) Padmasana or Ardha Padmasana
Adho Mukha Svanasana
Vajrasana
Parvatasana in Vajrasana
Adho Mukha Savanasana
Trikonasana
Dandasana
Urdhva Hasta in Dandasana to…
Parsva Dandasana
Virasana
Parsva Virasana – back hand to heel
Bharadvajasana I – back hand to heel
Adho Mukha Savanasana
Trikonasana
Marichyasana III – sitting on a block
Marichyasana III – with grip
Adho Mukha Savanasana
Trikonasana
Marichyasana I
Trikonasana
Setubandha Sarvangasana – with block
Trikonasana – right side … to
Parsvakonasana – right side … to
Trikonasana – right side
Repeat left side
Setubandha Sarvangasana – with bolster, legs Baddha Konasana
Trikonasana – right side … to
Parsvakonasana – right side … to
Virabhadrasana II – right side
Repeat left side
Prasarita Padottanasana – a) hands on the floor, b) hands Paschima Namaskarasana, c) back to the wall
Sirsasana – a) Upavistha Konasana, b) Baddha Konasana, c) Parsva Sirsasana, d) Urdhva Padmasana, e) Parsva Padmasana, f) Pindasana
Salamba Sarvangasana
Halasana
Supta Konasana
Parsva Halasana
Parsva Sarvangasana
Urdhva Padmasana
Parsva Urdhva Padmasana
Pindasana in Sarvangasana
Karnapidasana
Savasana

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