Supta 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.
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Course one 1st and 2nd week
Read moreLight 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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8 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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13 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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7 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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12 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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2 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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6 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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1 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…