Light on Yoga – Three day course – Second day of the week Salamba Sirsasana I (184) for 10 minutesParsva Sirsasana (202 und 203) for 20 seconds each sideEkapada Sirsasana (208 und 209) for 10 to 15 seconds each sideUrdhva Padmasana (211) for 20 secondsPindasana in Sirsasana (218) for 30 secondsdo all these at one…
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Three day course – First day
Read moreLight on Yoga – Three day course – First day of the week Salamba Sirsasana I (184) for 10 minutesSalamba Sarvangasana I (223) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275) half minute on each sideParipurna Navasana (78) for one minuteArdha Navasana (79) for 20 to 30 secondsPaschimottanasana (160) for 3 to 5 minutesMarichyasana…
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Course Two 45th to 50th week
Read moreSalamba Sirsasana I (184)Salamba Sirsasana II (192)Salamba Sirsasana III (194 and 195)Baddha Hasta Sirsasana (198)Mukta Hasta Sirsasana (200 and 201)Parsva Sirsasana (202 and 203)Parivrttaikapada Sirsasana (206 and 207)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…
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Course one 26th to 30th week
Read moreLight on Yoga – 26th to 30th week Salamba Sirsasana I (184)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Urdhva Padmasana (211)Pindasana in Sirsasana ( 218)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 Padmasana (261)Pindasana in Sarvangasana (269)Jatara Parivartanasana (274…
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Course Two 36st to 40th 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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Sequence Eka Pada Rajakapotasana
Read moreSequence written by Holly Walck Kostura and illustrated by Svenja practice all levels and with repetitionsAdho Mukha Virasana> Adho Mukha Svanasana> Uttanasana SamasthitiSupta Virasana, with and without support (96)Adho Mukha Svanasana (75-6)Salamba Sirsasana I (184-185)Virabhadrasana I (14)Virabhadrasana III (17)Urdhva Mukha Svanasana – Toes Under Toes Back (74)Bhujangasana I (72-73)Bhekasana (98-100)Ustrasana (41)Adho Mukha Vrksasana (359)Urdhva Dhanurasana…
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Intermediate Sequence Virabhadrasana III
Read moreSupta Tadasana – stretch your arms out above your head, a) back of your hands on the floor b) interlock your fingers – ParvatasanaEka Pada PavanmuktasanaPavanmuktasanaUrdhva Prasarita Padasana … from here bring one leg almost to the floor and back up, then switch – 3 times on each sideAdho Mukha VirasanaAdho Mukha SvanasanaAdho Mukha VirasanaAdho…
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Course one 22nd to 25th week
Read moreLight on Yoga – 22nd to 25th 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)Salabhasana (60)Dhanurasana…
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Course one 19th to 21st week
Read moreLight 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…