Light on Yoga – 1st and 2nd week Tadasana (1)Vriksasana (2)Utthita Trikonasana (4 and 5)Utthita Parsvakonasana (8 and 9)Virabhadrasana I and II (14 and 15)Parsvottanasana (26)Salamba Sarvangasana I (223)Halasana (244)Savasana (592) If you would like to support my work, I am grateful for your donation.
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Sequence to Visvamitrasana
Read moreViparita Karani – with polster, a) legs straight against the wall, b) Upavistha Konasana, c) Samakonasana, d) Baddha KonasanaSvastikasanaAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – right sideAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – left sideAdho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaDandasanaVariation of Gomukhasana – only the legs, feet to the edge of the mat,…
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Twists
Read moreSvastikasanaAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – right and left sidechange the cross of the legs and repeat:Adho Mukha SvastikasanaParsva Adho Mukha Svatikasana – right and left sideSvastikasanaParipurna Navasana … to …Parsva Svatikasana – right sideParipurna Navasana … to …Parsva Svastikasana – left siderepeat each side three timesAgnistambhasanaAdho Mukha AgnistambhasanaParsva Agnistambhasanachange the cross of the…
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Eka Pada Sirsasana and Armbalances
Read moreThis sequence is inspired by Patrick Creelman. SvastikasanaAdho Mukha SvastikasanaSupta SvastikasanaArdha PadmasanaAdho Mukha Ardha PadmasanaSupta Ardha PadmasanaSupta Tadasana – one leg in PadmasanaMatsyasanaSetubandha Sarvangasana – with block, one leg to Ardha PadmasanaUttanana Mayurasana – with blockSupta TadasanaBaddha KonasanaPadmasanaSimhasanaGoraksasanaAdho Mukha SvanasanaPadagulpasanaUtthita Hasta Padangusthasana … to …Parsva Hasta Padangusthasana … to …Parivrtta Hasta PadangusthasanaArdha Baddha Padmottanasana ……
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Forward bends and twists
Read moreSvastikasanaUrdhva Hasta in Svastikasana … to…Parsva SvastikasanaDandasanaUrdhva Hasta in Dandasana … to …Parsva DandasanaArdha Uttanasana – hands to wallTadasanaUrdha HastasanaArdha Uttanasana – hands on blocks Ardha Uttanasana – hands flat to floor (if possible, otherwise as above)PadagulpasanaPadangusthasana – concavePadangusthasanaAdho Mukha Svanasana – hands on blocks diagonally on the wallArdha Uttanasana – hands to wall ……
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Forward bends and twists
Read moreSvastikasana – sit on blanketUrdhva Hasta in Svastikasana… toParsva SvastikasanaDandasana – sit on blanketUrdhva Hasta in in Dandasana … to …Parsva DandasanaArdha Uttanasana – hands to wallTadasanaUrdha HastasanaArdha Uttanasana – hands on blocks uprightArdha Uttanasana – hands on blocks across (if possible, otherwise as above)Ardha Uttanasana – hands to the floor (if possible, otherwise as…
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Hip openers and backbends
Read moreMatsyasana – block between the shoulder blades, press your palms into the wallAdho Mukha Svanasana – hands on blocks on wallSetubandha Sarvangasana – with block, soles of the feet on the wallUttana Mayurasana – with blockAdho Mukha Svanasana – hands on blocks, heels raised on wallTrikonasanaAdho Mukha Svanasana – hands on blocksParighasanaAdho Mukha VriksasanaVariation of…
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Standing poses
Read moreSvastikasanaUrdhva Hasta in SvastikasanaParvatasana in SvastikasanaVajrasana (sit on your heels)Urdhva Hasta in VajrasanaParvatasana in VajrasanaTadasanaUrdhva HastasanaTadasanaUtthita Hasta PadasanaUtthita TrikonasanaAdho Mukha SvanasanaUtthita TrikonasanaAdho Mukha SvanasanaVirabhadrasana IIAdho Mukha SvanasanaParsvakonasanaAdho Mukha SvanasanaDandasanaUrdhva Hasta in Dandasana … to …Parsva DandasanaBharadvajasana IAdho Mukha SvanasanaArdha Halasana – soles of the feet on the wall, or toes on a chairSavasana If you…
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Standing poses and twists
Read moreViparita Karani – with bolster – a) legs straight against the wall, b) Upavistha Konasana with a strap around the outer foot edges, c) Baddha Konasana, d) Svastikasana, e) Padmasana or Ardha PadmasanaAdho Mukha SvanasanaVajrasanaParvatasana in VajrasanaAdho Mukha SavanasanaTrikonasanaDandasanaUrdhva Hasta in Dandasana to…Parsva DandasanaVirasanaParsva Virasana – back hand to heelBharadvajasana I – back hand to…
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Forward bends and twists
Read moreSuppta Baddha Konasana – with support lengthways, arms to the side, then elbows over your headMatsyasana – with support lengthways, arms on the sides, then elbows above the headMatsyasana – with support crosswiseAdho Mukha Svastikasana – head supportedJanu Sirsasana – head supportedJanu Sirsasana C – head supportedArdha Baddha Padma Paschimottanasana – head supportedTrianga Eka Pada…
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Sequence abdomen
Read moreVajrasanaa blanket on the mat for the shins and a strap tied around the ankles.Place a blanket on the calves and pull deep into the back of the knee.Lengthen your shinbones by lifting your knees slightly.Parvatasana in VajrasanaAbdomen soft, raise the chest from the extension of your arms. Bring the outer upper arms from the…
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Backbends Eka Pada
Read morePadmasanaMatsyasanaAdho Mukha SvanasanaEka Pada Adho Mukha SvanasanaUrdhva Prasarita Eka PadasanaPadangusthasanaJanu SirsasanaTrianga Eka Pada PaschimottanasanaKrounchasana TadasanaUrdhva HastasanaUttanasanaAdho Mukha SvanasanaChaturanga DandasanaUrdhva Mukha SvanasanaAdho Mukha SvanasanaUttanasanaUrdhva HastasanaTadasanaRepeat 3 times TadasanaUrdhva HastasanaUttanasanaChaturanga DandasanaUrdhva Mukha SvanasanaVirabhadrasana I – right sideChaturanga DandasanaUrdhva Mukha SvanasanaVirabhadrasana I – left sideChaturanga DandasanaUrdhva Mukha SvanasanaAdho Mukha SvanasanaUttanasanaUrdhva Hastasana TadasanaUrdhva HastasanaUttanasanaChaturanga DandasanaUrdhva Mukha SvanasanaVirabhadrasana II –…