3 Sequence Virabhadrasana III

Adho Mukha Virasana – block under the chin, bring the chin and sternum forward, straighten the arms and the sides of the body forwards, press the hands firmly to the floor and bring the shoulder blades in. Keep your buttocks on your heels.
Adho Mukha Svanasana – head to the block if possible
Vajrasana
Parvatasana in Vajrasana, change the interlock of the fingers.
Vajrasana – interlock the fingers behind your back, keep your chest lifted, first stretch your arms down and pull your shoulders away from your ears. Then bring your hands away from your buttocks and get them higher without lifting your shoulders. Raise your sternum, pull your shoulder blades down and bring them in, while raising your arms and hands higher. Change the interlock of your fingers and repeat.
Vajrasana – start as described above and then stretch forward over your legs, rest your head on the floor and stretch your arms / hands up towards the ceiling, pulling your shoulders away from your ears.
Adho Mukha Virasana – block under the chin
Adho Mukha Svanasana – head to the block if possible
Tadasana – with the block between the thighs (press the block with the inner thighs, turn the thighs in and bring them closer together)
Urdhva Hastasana
Baddhanguliyasana
Tadasana – interlock your fingers behind your back, keep your chest lifted, first stretch your arms down and pull your shoulders away from your ears. Then bring your hands away from your buttocks and lift them higher without lifting your shoulders. Raise your sternum, pull your shoulder blades down and bring them in, while raising your arms and hands higher. Change the interlock of your fingers and repeat.
Uttanasana – with the block wider between the legs so that the feet are hip-wide, turn out the heels and interlock the fingers behind the back, same action as described above.
Tadasana – with the block narrow between the thighs.
Gomukhasana in Tadasana
Ardha Uttanasana – with the blocks high, press the palm of your hands into the blocks, straighten your arms, pull your shoulders away from your ears and suck the shoulder blades and thoracic spine inward, make your back concave, bring your chin and sternum forward. Ardha Uttanasana – repeat as described above and then lift the right leg parallel to the floor, keep the hips parallel and turn the right front thigh in, the toes point towards the floor, straighten both arms and both legs. Repeat the other side.
Tadasana – bring the weight on the left leg, lift the right leg and grasp the right shin with both hands, lift the chest, bring the shoulder blades firmly in. With your arms bent, keep your elbows wide and your armpits open. Straighten your standing leg, then bring your hands to your hips, if possible straighten your right leg parallel to the floor. Repeat both sides two to three times.
Adho Mukha Svanasana, from there put your right foot forward and come to …
Virabhadrasana I, stretch your arms first down, then forwards and upwards, stretch yourself over your right thigh and bring the weight of your body to your right foot, walk in with your back foot and then lift your left leg straight up, parallel to the floor. Straighten your standing leg. Extend both arms and both legs. Keep your hips parallel to the floor. Repeat both sides twice.
Adho Mukha Svanasana
Adho Mukha Virasana
Chathuspadasana, grab the ankles or the edges of your mat, repeat 3 times
Sarvangasana – with the wall, bring a three-fold blanket close to the wall, bring your shoulders to the blanket and your head to the floor. Walk up the wall with your feet and lift your pelvis, cross your hands behind your back, get on the tips of your shoulders and open your chest, bring your sternum to your chin. With your feet against the wall, bring your pelvis forward and your tailbone in. Bring your pelvis over your shoulders. Extend your arms towards the wall and bring your hands to the floor. Bring one foot away from the wall and straighten your leg, switch sides and come back to the wall with both feet. Release the interlock of your fingers and roll vertebra by vertebra back onto your back. Lie there for a moment and then roll up over your right side.
Savasana

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