17 Abdomen – Twists – Armbalances

14. June 2021

Svastikasana
Adho Mukha Svastikasana
Parsva Adho Mukha Svastikasana right and left
Adho Mukha Svastikasana
change the cross of the legs and repeat
Chathushpadasana – hold the edges of the mat
Chathushpadasana – cross your arms over your chest, lift one leg 60 degrees, come back and change sides, repeat each side three times
Chathushpadasana – with the block high under the sacrum, cross your fingers behind the block, alternately lift one leg 90 degrees, repeat twice on each side
Viparita Karani with the block upright under the sacrum
Supta Pandangushthasana I with the block flat under the sacrum and belt
Viparita Karani with the block flat under the sacrum and belt around the soles of the feet
Supta Pandangushthasana I (right side) to…
Supta Pandangushthasana II … to..
Supta Pandangushthasana III … to…
Supta Pandangushthasana I
repeat the left side
Adho Mukha Svanasana
Uttanasana concave back
Padagulpasana
Tadasana
Urdhva Hastasana
Baddhanguliyasana
Trikonasana
Virabhadrasana II
Parsvakonasana
Adho Mukha Svanasana
Parighasana 3 times on each side
Adho Mukha Svanasana
Navasana … to …
Urdhva Hasta Svastikasana to …
Parsva Svastikasana right side … to
Navasana … to …
Urdhva Hasta Svastikasana to …
Parsva Svastikasana left side
repeat 3 – 4 times on each side
Adho Mukha Svastikasana
Parsva Adho Mukha Svastikasana right and left
Adho Mukha Svastikasana
change the cross of the legs and repeat
Agnistambhasana
Adho Mukha Agnistambhasana
Parsva Agnistambhasana right and left side
switch legs and repeat
Upavistha Konasana
Urdhva Hasta Upavistha Konasana
Parsva Upavistha Konasana – 2x the second time to …
Parivrtta Upavistha Konasana
Baddha Konasana
Preparation Parivrtta Janu Sirasana
Parivrtta Janu Sirasana
Baddha Konasana
Eka Hasta Bhujasana
Bhujapidasana
Uttanasana
Adho Mukha Svanasana
Paschimottanasana
Purvottanasana with the legs bent … to
Dandasana (buttocks off the floor) .. back to ..
Purvottanasana with the legs bent … to
Dandasana (buttocks off the floor) ..etc. repeat 5 times
then come to
Purvottanasana with both legs straight
Sirsasana
Sarvangasana I and II
Halasana
Chakrasana ..to..
Adho Mukha Svanasana
Matsyasana
Yoga Mudrasana
Tolasana
Garbha Pindasana
Kukkutasana
Savasana

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