• Three day course – Third day

    19. October 2020 Svenja

    Light on Yoga – Three day course – Third day of the week Salamba Sirsasana I (184) for 10 minutesUtthita Trikonasana (4 and 5) for half a minute on each sideParivrtta Trikonasana (6 and 7) for half a minute on each sideUtthita Parsvakonasana (8 and 9) for 20 seconds each sideParivrtta Parsvakonasana (10 and 11)…

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  • Advanced forwardbends and twists

    13. October 2020 Svenja

    Padmasana or SwastikasanaAdho Mukha SvastikasanaParsva Adho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaSvastikasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaAdho Mukha SvastikasanaAdho Mukha SvanasanaEka Pada Adho Mukha SvanasanaEka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to ..Parsvottanasana concave (right side, hands on bricks)..…

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  • Course Two 55th to 60th week

    12. October 2020 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Urdhva Prasarita Padasana (276 to 279)Paschimottanasana (160)Parivrtta Paschimottanasana (165)Urdhva Mukha Paschimottanasana I (168)Akarna Dhanurasana (173 and 175)Bhujapidasana (348)Kurmasana (363 and 364)Supta Kurmasana (368)Ekapada Sirsasana (371)Padmasana cycle (104 to 120) andSupta Vajrasana (124)Bhekasana (100)Baddha Konasana (102)Marichyasana III…

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  • Three day course – Second day

    12. October 2020 Svenja

    Light on Yoga – Three day course – Second day of the week Salamba Sirsasana I (184) for 10 minutesParsva Sirsasana (202 und 203) for 20 seconds each sideEkapada Sirsasana (208 und 209) for 10 to 15 seconds each sideUrdhva Padmasana (211) for 20 secondsPindasana in Sirsasana (218) for 30 secondsdo all these at one…

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  • Three day course – First day

    5. October 2020 Svenja

    Light on Yoga – Three day course – First day of the week Salamba Sirsasana I (184) for 10 minutesSalamba Sarvangasana I (223) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275) half minute on each sideParipurna Navasana (78) for one minuteArdha Navasana (79) for 20 to 30 secondsPaschimottanasana (160) for 3 to 5 minutesMarichyasana…

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  • Course Two 45th to 50th week

    5. October 2020 Svenja

    Salamba Sirsasana I (184)Salamba Sirsasana II (192)Salamba Sirsasana III (194 and 195)Baddha Hasta Sirsasana (198)Mukta Hasta Sirsasana (200 and 201)Parsva Sirsasana (202 and 203)Parivrttaikapada Sirsasana (206 and 207)Ekapada Sirsasana (208 and 209)Parsvaikapada Sirsasana (210)Urdhva Padmasana (211)Parsva Urdhva Padmasana (215 and 216)Pindasana in Sirsasana (218)Salamba Sarvangasana I & II (223 and 235)Niralamba Sarvangasana I & II…

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  • Course one 26th to 30th week

    28. September 2020 Svenja

    Light on Yoga – 26th to 30th week Salamba Sirsasana I (184)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Urdhva Padmasana (211)Pindasana in Sirsasana ( 218)Salamba Sarvangasana I (223)Salamba Sarvangasana II (235)Niralamba Sarvangasana I (236)Niralamba Sarvangasana II (237)Halasana (244)Karnapidasana (246)Supta Konasana (247)Parsva Halasana (249)Ekapada Sarvangasana (250)Parsvaikapada Sarvangasana (251)Urdhva Padmasana (261)Pindasana in Sarvangasana (269)Jatara Parivartanasana (274…

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  • Course Two 36st to 40th week

    28. September 2020 Svenja

    Salamba Sirsasana I (184)Urdhva Dandasana (188)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Parsvaikapada Sirsasana (210)Urdhva Padmasana (211)Parsva Urdhva Padmasana (215 and 216)Pindasana in Sirsasana (218)Salamba Sarvangasana I & II (223 and 235)Niralamba Sarvangasana I & II (236 and 237)Halasana (244)Karnapidasana (246)Supta Konasana (247)Parsva Halasana (249)Ekapada Sarvangasana (250)Parsvaikapada Sarvangasana (251)Urdhva Padmasana (261)Pindasana in Sarvangasana (269)Parsva…

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  • Sequence Eka Pada Rajakapotasana

    25. September 2020 Svenja

    Sequence written by Holly Walck Kostura and illustrated by Svenja practice all levels and with repetitionsAdho Mukha Virasana> Adho Mukha Svanasana> Uttanasana SamasthitiSupta Virasana, with and without support (96)Adho Mukha Svanasana (75-6)Salamba Sirsasana I (184-185)Virabhadrasana I (14)Virabhadrasana III (17)Urdhva Mukha Svanasana – Toes Under Toes Back (74)Bhujangasana I (72-73)Bhekasana (98-100)Ustrasana (41)Adho Mukha Vrksasana (359)Urdhva Dhanurasana…

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  • Intermediate Sequence Virabhadrasana III

    21. September 2020 Svenja

    Supta Tadasana – stretch your arms out above your head, a) back of your hands on the floor b) interlock your fingers – ParvatasanaEka Pada PavanmuktasanaPavanmuktasanaUrdhva Prasarita Padasana … from here bring one leg almost to the floor and back up, then switch – 3 times on each sideAdho Mukha VirasanaAdho Mukha SvanasanaAdho Mukha VirasanaAdho…

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