• Course Three 101st to 108th week

    12. April 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Supta Padangusthasana ( 285 to 287)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363- 364 and 368)Yoganidrasana (391)Ekapada Sirsasana (371)Bhairavasana (375)Skandasana (372)Chakorasana (379 and 380)Pincha Mayurasana (357)Sayanasana (358)Mayurasana (354)Hamsasana (356)Bhujapidasana (348)Bakasana (406)Adhomukha Vrksasana (359)Vasisthasana (398)Visvamitrasana (403)Urdhva Dhanurasana (486) for 8 times, stretching the legs and arms…

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  • Course Three 95th to 100th week

    5. April 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Supta Padangusthasana ( 285 to 287)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363- 364 and 368)Yoganidrasana (391)Ekapada Sirsasana (371)Bhairavasana (375)Skandasana (372)Chakorasana (379 and 380)Pincha Mayurasana (357)Sayanasana (358)Mayurasana (354)Hamsasana (356)Bhujapidasana (348)Bakasana (406)Adhomukha Vrksasana (359)Vasisthasana (398)Visvamitrasana (403)Urdhva Dhanurasana (486) for 8 times, stretching the legs and arms…

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  • Course Three 85th to 90th week

    29. March 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Urdhva Prasarita Padasana (276 to 279)Supta Padangusthasana ( 285 to 287)Anantasana (290)Janu Sirsasana (127)Parivrtta Janu Sirsasana (132)Ardha Baddha Padma Paschimottanasana (135)Triang Mukhaikapada Paschimottanasana (139)Krounchasana (141 and 142)Marichyasana I ( 144)Paschimottanasana (160)Parivrtta Paschimottanasana (165)Upavsitha Konasana (151)Baddha Konasana (102)Baddha Padmasana (118)Yoga Mudrasana (120)Kukkutasana…

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  • Course Three 79 th to 84th week

    21. March 2021 Svenja

    Sirsasana and cycle (184 to 218 except 192, 194-195, 198, 200-201)Sarvangasana and cycle (234 to 271 except 267)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363- 364 and 368)Ekapada Sirsasana (371)Skandasana (372)Bhairavasana (375)Yoganidrasana (391)Bhujapidasana (348)Bakasana (406)Astavakrasana (342 and 343)Adhomukha Vrksasana (359)Pincha Mayurasana (357)Mayurasana (354)Marichyasana III (303 and 304)Ardha Matsyendrasana I (311 and 312)Pasasana (328 and 329)Ardha Matsyendrasana II…

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  • Week course – Sixth day of the week

    25. January 2021 Svenja

    Salamba Sirsasana I (184) for 15 minutesUrdhva Dandasana (188) for 1 minuteSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesPaschimottanasana (160) for 5 minutesUrdhva Mukha Paschimottanasana I (168) for 1 minuteParipurna Navasana (78) for 1 minuteArdha Navasana (79) for 30 secondsSupta Virasana (96) for 3 to 5 minutesKrounchasana (141 and 142) for 20…

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  • Week course – Fifth day of the week

    18. January 2021 Svenja

    Salamba Sirsasana and cycle (184 to 218)Salamba Sarvangasana and cycle (234 to 271 except 267)Supta Padangusthasana (285 to 287)PaschimottanasanaParivrtta Paschimottanasana (165)Kurmasana (363 and 364)Supta Kurmasana (368)Bhujapidasana (348)Ashtavakrasana (342 and 343)Mayurasana and Padma Mayurasana (354 and 355)Urdhva Mukha Svanasana (74)Bakasana (406)Lolasana (83)Adho Mukha Vrksasana (359)Adho Mukha Svanasana (75)Chaturanga Dandasana (67)Nakrasana (68 to 71)Urdhva Dhanurasana (486) for…

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  • Week course – Fourth day of the week

    11. January 2021 Svenja

    Salamba Sirsasana and cycle (184 to 218 except 192, 194, 195, 198, 200 and 201)Salamba Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Paschimottanasana (160) for 5 minutesPadmasana and cycle (104 to 124)Virasana (89)Supta Virasana (96)Paryankasana (97)Upavistha Konasana (151)Baddha Konasana (102)Kurmasana (363 and 364) for one minute eachSupta Kurmasana (368)…

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  • Week course – Third day of the week

    4. January 2021 Svenja

    Sirsasana (184) 10 minutesSarvangasana I (234) 10 minutesHalasana (244) 5 minutesSupta Padangusthasana (285 to 287)Urdhva Prasarita Padasana (276 to 279)Paripurna Navasana (78)Ardha Navasana (79)Janu Sirsasana (127)Parivrtta Janu Sirsasana (132)Ardha Baddha Padma Paschimottanasana (135)Triang Mukhaikapada Paschimottanasana (139)Krounchasana (141 and 142)Marichyasana I (144)Paschimottanasana (160)Urdhva Mukha Paschimottanasana I and II (168 and 170)Parivrtta Paschimottanasana (165)Akarna Dhanurasana (173 and…

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  • Good Yoga Rinat Perlman

    28. December 2020 Svenja

    A sequence by Rinat Perlman, illustrated by Svenja Karstens andcreated in collaboration with 31 students from Rinat. If you would like to support my work, I am grateful for your donation…

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  • Week Course – Second day of the week

    21. December 2020 Svenja

    Sirsasana and cycle (184 to 218)Adho Mukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakrasana (68 to 71)Salabhasana or Makarasana (60 or 62)Dhanurasana (63)Parsva Dhanurasana (64 and 65)Chaturanga Dandasana (67)Bhujangasana I (73)Urdhva Mukha Svanasana (74)Adho Mukha Svanasana (75)Salamba Sarvangasana and cycle (234 to 271, outside 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Urdhva Prasarita Padasana (276 to 279)Chakrasana (280…

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