Light on Yoga 19th to 21st week Salamba Sirsasana I (184)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)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 Prasarita Padasana (276 to 279)Jatara Parivartanasana (274 and 275)Chakrasana (280 to 283)Paripurna Navasana (78)Ardha…
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Course Two 31st to 35th week
Read moreSalamba 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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Hip openers and forward bends
Read morelegs on the wall Upavistha Konasana legs Baddha Konasana left leg in Upavistha Konasana, right in Baddha Konasana Right leg in Upavistha Konasana, left in Baddha Konasana Baddha Konasana Ardha Padmasana PadmasanaSupta Baddha Konasana – toes on the wallAdho Mukha Svanasana – heels raised on the wallEka Pada Adho Mukha Svanasana – foot on wallAdho…
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Course one 16th and 17th week
Read moreLight on Yoga – 16th and 17th week Salamba Sirsasana I (184)Utthita Trikonasana (4 and 5)Parivrtta Trikonasana (6 and 7)Utthita Parsvakonasana (8 and 9)Parivrtta Parsvakonasana (10 and 11)Virabhadrasana I, II & III (14, 15 and 17)Ardha Chandrasana (19)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Padangusthasana (44)Padahastasana (46)Uttanasana (48)Urdhva Prasarita Ekapadasana (49)Utkatasana…
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Back Care Sequence for Meditators
Read moreIf you would like to support my work, I am grateful for your donation.
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Course one 14th and 15 week
Read moreLight on Yoga – 14th and 15th week Salamba Sirsasana I (184)Utthita Trikonasana (4 and 5)Parivrtta Trikonasana (6 and 7)Utthita Parsvakonasana (8 and 9)Parivrtta Parsvakonasana (10 and 11)Virabhadrasana I, II & III (14, 15 and 17)Ardha Chandrasana (19)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Padangusthasana (44)Padahastasana (46)Uttanasana (48)Parighasana (39)Salabhasana or Makarasana…
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Course one 11th and 12th week
Read moreLight on Yoga – 11th and 12 th week (Tadasana)Utthita Trikonasana (4 and 5)Parivrtta Trikonasana (6 and 7)Utthita Parsvakonasana (8 and 9)Parivrtta Parsvakonasana (10 and 11)Virabhadrasana I, II & III ( 14, 15 and 17)Ardha Chandrasana (19)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Padangusthasana (44)Padahastasana (46)Uttanasana (48)Parighasana (39)Urdhva Prasarita Padasana (276…
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Course one 9th and 10th week
Read moreLight on Yoga – 9th and 10th week (Tadasana)Utthita Trikonasana (4 and 5)Utthita Parsvakonasana (8 and 9)Virabhadrasana I, II & III (14, 15 and 17)Ardha Chandrasana (19)Parivrtta Trikonasana (6 and 7)Parivrtta Parsvakonasana (10 and 11)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Parighasana (39)Urdhva Prasarita Padasana (276 to 279)Paripurna Navasana (78)Ardha Navasana…
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Course one 8th week
Read moreLight on Yoga – 8th week (Tadasana)Utthita Trikonasana (4 and 5)Utthita Parsvakonasana (8 and 9)Virabhadrasana I, II & III (14, 15 and 17)Ardha Chandrasana (19)Parivrtta Trikonasana (6 and 7)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Urdhva Prasarita Padasana (276 to 279)Paripoorna Navasana (78)Ardha Navasana (79)Salamba Sarvangasana I (223)Halasana (244)Ujjayi Pranayama (Section…
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Course one 5th and 6th week
Read moreLight on Yoga – 5th and 6th week (Tadasana)Utthita Trikonasana (4 and 5)Utthita Parsvakonasana (8 and 9)Virabhadrasana I & II (14 and 15)Parivrtta Trikonasana (6 and 7)Parsvottanasana (26)Prasarita Padottanasana I (33 and 34)Urdhva Prasarita Padasana (276 to 279)Paripoorna Navasana (78)Ardha Navasana (79)Salamba Sarvangasana I (223)Halasana (244)Ujjayi Pranayama (Section 203) for 5 minutes in Savasana (592)…
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9 Backbends
Read moreSupta Baddha Konasanaa) block under shoulder blades and block flat under the head,arms to the side /b) arms in Baddha Hasta over the headc) block under shoulder blades, straight arms over headd) block under shoulder blades, arms in ParvatasanaSupta Virasanaa) block under shoulder blades and block flat under head,arms to the sideb) arms in Baddha…
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Course one 3rd and 4th week
Read moreLight on Yoga – 3rd and 4th week (Tadasana)Utthita Trikonasana (4 and 5)Utthita Parsvakonasana ( 8 and 9)Virabhadrasana I & 2 (14 and 15)Parivrtta Trikonasana (6 and 7)Parsvottanasana (26)Prasarita Padottanasana I (33 and 34)Salamba Sarvangasana I (223)Halasana (244)Savasana (592) If you would like to support my work, I am grateful for your donation.