Beginner sequence twists and forward extensions
Urdhva Hasta in Svastikasana
Parvatasana in Svastikasana
change the cross of the legs and repeat
Parsva Svastikasana to the right
Adho Mukha Parsva Svastikasana to the right, stretch forward over the right knee, bring the sternum in line with the right knee, place the fingertips of the right hand and turn the abdomen and chest from left to right so that the left side of the back body melts down like the right one. Then come with the right hand further back at the level of the hip, either keep the fingertips on the floor or bring the right forearm to the floor, stretch the left arm over the head as in Parvakonasana and stretch the entire left side of the body, keep the left sitting bone grounded .
Repeat this sequence on the left side.
Change the cross of the legs and repeat on both sides.
Baddha Konasana and bring the left leg to Upavistha Konasana, then turn to the right, back to ..
Baddha Konasana ..
bring the right leg to Upavistha Konasana and turnt the left, come back to …
Repeat both sides
Adho Mukha Svanasana, come to ..
Uttanasana concave back, then grab the ankles to…
Padagulpasana, first concave, then the full position if possible
Utthita Hasta Padasana
Trikonasana right – Utthita Hasta Padasana – Trikonasana left – Utthita Hasta Padasana – Tadasana
repeat Trikonasana 2x
Tadasana – Utthita Hasta Padasana – to …
Parsvottanasana, stretch your arms up and bring your upper body and arms parallel to the floor, keep your head raised, bring your sternum with your chin forward. Keep both legs straight and press your back heel / outer foot firmly to the floor.
repeat both sides 2 times.
Baddha Hasta Uttanasana
Parvatasana in Virasana
Urdhva Hasta in Dandasana
Chathuspadasana, grab the ankles or the edges of the mat, repeat 3 times
Chathuspadasana, with a block under the sacrum