• 29 Sequence to strengthen your arms and shoulders

    6. December 2021 Svenja

    Sequence inspired by Stephanie Tencer. If you would like to support my work, I am thankful for your donation.

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  • 17 Migraine

    29. November 2021 Svenja

    A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. Adho Mukha Virasana mit PolsterAdho Mukha Swastikasana mit Stuhl oder Bank, Kopf gestütztSetu Bandha Sarvangasana over bolsterJanu Sirsasana – head supportedPaschimottanasana – head supportedPrasarita PadottanasanaUttanasana – head supportedHalasana with chairJanu Sirsasana – head supportedPaschimottanasana – head supportedSupta Baddha Konasana with bolsterSupta…

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  • Week course 3 – Fifth day of the week

    29. November 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Urdhva Kukkutasana (419)Parsva Kukkutasana (424)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I (441)Ekapada Bakasana I & II (446 and 451)Ekapada Koundinyasana II (442)Galavasana (427)Ekapada Galavasana (432)all these asanas at one stretch without going to Urdhva Dhanurasana (486)Vasisthasana (398)Kasyapasana (399)Visvamitrasana (403)Mandalasana (525 to 535)Kapotasana (512)Vrischikasana I…

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  • 28 Standing poses hip openers

    22. November 2021 Svenja

    TadasanaUrdhva HastasanaTadasana – extend the arms to the sides at shoulder height, rotate arms in the shoulder joint and then extend up toUrdhva Hastasana – repeat a few timesTrikonasanaVriksasanaUtthita Hasta Padangushtasana – foot on the wall or the back of a chairParsva Hasta Padangushtasana – foot on the wall or the back of a chairUttanasana…

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  • 27 Sequence to Parivrtta Janu Sirsasana

    15. November 2021 Svenja

    Adho Mukha SwastikasanaParsva Adho Mukha SwastikasanaDandasanaBaddha KonasanaDandasanaBaddha Konasana – repeat several timesUrdhva Hasta DandasanaBaddha KonasanaParsva DandasanaUpavistha KonasanaUpavistha Konasana – one leg in Baddha Konasana – twist – and lean over the straight legBaddha KonasanaDandasanaJanu SirasanaAMSUttanasanaAMSUttanasanaUrdhva HastasanaUttanasanaUrdhva HastasanaBaddhanguliyasanaAMS toTrikonasana right side toAMS – repeat left side – AMS toTrikonasana right side toArdha Chandrasana right side to…

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  • Week course 3 – Fourth day of the week

    15. November 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Paschimottanasana (160)Yoganidrasana (391)Marichyasana III (303)Ardha Matsyendrasana I (311)Pasasana (328)Paripoorna Matsyendrasana (336)Yogadandasana (456)Mulabandhasana (462)Kandasana (470)Hanumanasana (475)Samakonasana (477)Supta Trivikramasana (478)Urdhva Mukha Paschimottanasana I & II (168 and 170)Savasana (592)Pranayama as on the first day of the week. If you would like to support my work, I am…

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  • 11 Uttana Padma Mayurasana with hortensia flowers

    9. November 2021 Svenja

    Uttana means an intense stretch, padma is a lotus and mayura a peacock. If you would like to support my work, I am thankful for your donation.

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  • 10 Kapotasana under tree

    8. November 2021 Svenja

    Kapota means dove or a pigeon.In this pose the chest expands and puffs out like that of a pouter pigeon, hence the name.Effects:The pose tones up the entire spinal region as the blood is made to circulate well round the spinal column. Since the pelvic region is stretched, the genital organs keep healthy.The diaphragm is…

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  • 9 Urdhva Dhanurasana with three birds

    8. November 2021 Svenja

    Urdhva means upwards.Dhanu means a bow.In this posture the body is arched back and supported on the palms and soles.Effects:This asana is the beginning of the advanced and difficult backbending poses. It tones the spine by stretching it fully and keeps the body alert and supple.The back feels strong and full of life. It strengthens…

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