Beginner Sequence forward bends and twists

10. August 2020

Svastikasana – sit on blanket
Urdhva Hasta in Svastikasana… to
Parsva Svastikasana
Dandasana – sit on blanket
Urdhva Hasta in in Dandasana … to …
Parsva Dandasana
Ardha Uttanasana – hands to wall
Tadasana
Urdha Hastasana
Ardha Uttanasana – hands on blocks upright
Ardha Uttanasana – hands on blocks across (if possible, otherwise as above)
Ardha Uttanasana – hands to the floor (if possible, otherwise as above)
Ardha Uttanasana – belt under the soles of the feet, grab the belt, arms straight
Adho Mukha Svanasana – hands on blocks on the wall
Ardha Uttanasana – hands to wall … to …
Parsvottanasana – concave
Parsvottanasana – concave, hands on blocks upright
Parsvottanasana – concave, hands on blocks across (if possible, otherwise as above)
Virasana – sit on a block
Gomukhasana in Virasana
Paschima Namaskar in Virasana
Prasarita Padottanasana – concave, hands on high blocks
Prasarita Padottanasana – concave, hands on blocks across (if possible, otherwise as above)
Dandasana – sit up on blanket, soles of the feet to wall
Urdha Hasta in Dandasana – sit up on blanket, soles of the feet to wall
Dandasana – sit up on a blanket, belt around the balls of your feet, grab the strap, straighten your arms
Padangustha Dandasana – grip the belt or the big toes with your thumb, index finger and middle finger
Janu Sirsasana – concave, grab belt or the outer edge of the foot, straighten your arms
Virasana – sit on block or bring the buttocks to the floor and sit between your heels
Baddhanguliyasana in Virasana
Trianga Eka Pada Paschimottanasana – concave, grip belt or outer foot edge
Padangustha Dandasana – grab belt or outer foot edges … to …
Paschimottanasana
Bharadvajasana I
Ardha Halasana – soles of the feet to wall or toes on the seat of the chair
Savasana

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