SvastikasanaUrdhva Hasta in SvastikasanaParvatasana in Svastikasanachange the cross of the legs and repeatParsva Svastikasana to the rightAdho Mukha Parsva Svastikasana to the right, stretch forward over the right knee, bring the sternum in line with the right knee, place the fingertips of the right hand and turn the abdomen and chest from left to right…
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Sequence depression
Read moreActive sequenceSurya Namaskar, 6 rounds, depending on abilityAdho Mukha Vrksasana, 30 seconds to a minutePincha Mayurasana (or the preparation), 30 seconds to a minuteSirsasana, 2-3 minutesSupta Baddha Konasana, 2 minutesSetu Bandha Sarvangasana, 2 minutesUstrasana, 30 secondsViparita Dandasana, 1-2 minutesUrdhva Dhanurasana, 20 seconds, repeatRepeat Bharadvajasana on a chair for 10 seconds on each side three timesParsva…
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Sequence Virabhadrasana III
Read moreAdho Mukha Virasana – block under the chin, bring the chin and sternum forward, straighten the arms and the sides of the body forwards, press the hands firmly to the floor and bring the shoulder blades in. Keep your buttocks on your heels.Adho Mukha Svanasana – head to the block if possibleVajrasanaParvatasana in Vajrasana, change…
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Course Two 66th to 70th week
Read moreSirsasana and cycle (184 to 218 except 192, 194, 195, 198 and 200-1)Adhomukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakarasana (68 to 71)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Uttanapadasana (292)Setubandhasana (296)Urdhva Dhanurasana (486) from Adhomukha Vrksasana (359) for 12 times and arch up to Tadasana (1)Marichyasana III (303 and…
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Intermediate Sequence backbends with chair
Read moreTadasanaSurya Namaskar … repeat 3 to 10 times:Tadasana – Urdhva Hastasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana – Uttanasana – Urdhva Hastasana – TadasanaSurya Namaskar … repeat 3 to 10 times:Tadasana – Urdhva Hastasana – Utkatasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha Svanasana –…
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Course Two 61st to 65th week
Read moreSirsasana and cycle (184 to 218)If the Salamba Sirsasana II & III (192,194 and 195), Baddha Hasta Sirsasana (198) and Mukta Hasta Sirsasana (200 and 201) are mastered, they can be dropped as daily practices but should be done once in a while so that the balance is not lost.Sarvangasana and cycle (234 to 271…
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Light on Yoga – Surya Namaskar
Read moreLight on Yoga – Surya Namaskar Those who wish to prostrate to the sun (surya namaskar) and to develop the arms and chest, can do the following asanas in sequence at first for six rounds, increasing the number according to capacity. Tadasana (1) Inhalation Uttanasana (47 and 48) Exhalation, inhalation (Plate 47) and jump to……
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Three day course – Third day
Read moreLight on Yoga – Three day course – Third day of the week Salamba Sirsasana I (184) for 10 minutesUtthita Trikonasana (4 and 5) for half a minute on each sideParivrtta Trikonasana (6 and 7) for half a minute on each sideUtthita Parsvakonasana (8 and 9) for 20 seconds each sideParivrtta Parsvakonasana (10 and 11)…
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Advanced forwardbends and twists
Read morePadmasana or SwastikasanaAdho Mukha SvastikasanaParsva Adho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaSvastikasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaAdho Mukha SvastikasanaAdho Mukha SvanasanaEka Pada Adho Mukha SvanasanaEka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to ..Parsvottanasana concave (right side, hands on bricks)..…
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Course Two 55th to 60th week
Read moreSirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Urdhva Prasarita Padasana (276 to 279)Paschimottanasana (160)Parivrtta Paschimottanasana (165)Urdhva Mukha Paschimottanasana I (168)Akarna Dhanurasana (173 and 175)Bhujapidasana (348)Kurmasana (363 and 364)Supta Kurmasana (368)Ekapada Sirsasana (371)Padmasana cycle (104 to 120) andSupta Vajrasana (124)Bhekasana (100)Baddha Konasana (102)Marichyasana III…