Viparita 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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5 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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10 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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4 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 –…
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3 Sequence to Kapotasana
Read moreSupta Virasana – two blocks upright and across the shoulder blades and at the back of the head, turn your arms out, then straighten your arms above your head and reach for your elbows, straighten your arms over your head, fold your fingers into ParvatasanaSupta Virasana – two blocks, one upright, the other flatter, straighten…
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9 Backbends
Read moreSupta TadasanaEka Pada PavanmuktasanaPavanmuktasanaUrdhva Prasarita Padasana ..to ..Supta Padangusthasana I – right side – without grabbing the toeUrdhva Prasarita Padasana ..to ..Supta Padangusthasana I – left sideUrdhva Prasarita Padasana – repeat 3 times see abovePavanmuktasanaUrdhva Prasarita Padasana – with flat block under the sacrum and belt around the soles of the feet .. to ..…
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8 Forward bends and twists
Read moreUrdhva Prasarita Padasana – legs up on wallUrdhva Prasarita Padasana – legs to Supta KonasanaUrdhva Prasarita Padasana – legs to Baddha KonasanaSupta Baddha Konasana – toes touch the wallAdho Mukha Svanasana – heels on the floor against the wall, bring feet together .. come to ..Eka Pada Adho Mukha Svanasana – on wallArdha Adho Mukha…
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2 Sequence to Kurmasana and Tittibhasana
Read moreThis armbalance sequence is inspired by Patrick Creelman. If you would like to support my work, I am thankful for your donation.
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1 Sequence to Natarajasana
Read moreIf you would like to support my work, I am happy about every little donation…
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7 Standing poses and hip openers
Read moreSvastikasanaUrdhva Hasta SvastikasanaParsva Svastikasana – to the rightUrdhva Hasta SvastikasanaParsva Svastikasana – to the leftAdho Mukha SvastikasanaSvastikasana – switch the cross of the legsUrdhva Hasta SvastikasanaParsva Svastikasana – to the rightUrdhva Hasta SvastikasanaParsva Svastikasana – to the leftAdho Mukha SvastikasanaAdho Mukha SvanasanaVajrasanaParvatasana in VajrasanaGomukhasana arms in VajrasanaParvatasana in VajrasanaAdho Mukha SvanasanaAdho Mukha VirasanaSupta TadasanaSupta Padangusthasana…