• Week course 2 – Fifth day of the week

    9. August 2021 Svenja

    Salamba Sirsasana I (184) for 10 minutesSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesPaschimottanasana (160) for 5 minutesVasisthasana (398)Kasyapasana (399)Visvamitrasana (403)Urdhva Kukkutasana (419)Parsva Kukkutasana (424 and 425)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I & II (441 and 442)Ekapada Bakasana I & II (446 and 451)all these balancing asanas at one stretchYogadandasana…

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  • Week course 2 – Fourth day of the week

    2. August 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Adho Mukha Vriksasana (359)Pincha Mayurasana (357)Sayanasana (358)Mayurasana (354)Hamsasana (356)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363-4, 368)Ekapada Sirsasana and cycle (371 to 384)Virinchyasana I & II (386 and 388)Yoganidrasana (391)Dwipada Viparita Dandasana (516)Mandalasana (525 to 535)Ekapada Viparita Dandasana I & II (521 and 523)Chakra Bhandhasana (524)Laghuvajrasana (513)Kapotasana…

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  • 13 Forwardbends Armbalances and Twists

    2. August 2021 Svenja

    Adho Mukha VirasanaParsva Adho Mukha VirasanaAdho Mukha Virasana – arms back and heels grabbingAdho Mukha Virasana – with a rolled blanket at the base of the thighs, arms back and grabbing the heelsUttanasana – with a rolled blanket at the base of the thighsPrasarita Padottanasana – grab the outer edges of the footPrasarita Padottanasana ……

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  • Week course 2 – Third day of the week

    26. July 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)all the standing positions (4 to 36)Dhanurasana (63)Salabhasana (60)Chaturanga Dandasana (67)Urdhva Mukha Svanasana (74)Adho Mukha Svanasana (75)Paschimottanasana (160)Parivrtta Paschimottanasana (165)Akarna Dhanurasana (173 and 175)Uttanapadasana (292)Setubandhasana (296)Marichyasana III & IV (303 and 305)Ardha Matsyendrasana I (311)Pasasana (328)Mayurasana (354)Yoganidrasana (391)Dwipada Sirsasana (393)Dwipada Viparita Dandasana (516)Mandalasana (525 to…

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  • 18 Sequence to Hanumanasana

    26. July 2021 Svenja

    Supta Baddha Konasana – with two bricks, one under the head, the other lying under the lower shoulder blades, a) arms on the side, b) grabbing arms above the head and relaxing the forearms towards the floor so that the armpits open, c) take the brick away from under the head and bring your head…

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  • Week course 2 – Second day of the week

    19. July 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Jathara Parivartanasana (274)Supta Padangusthasana (285 to 287)Janu Sirsasana (127)Parivrtta Janu Sirsasana (132)Ardha Baddha Padma Paschimottanasana (135)Triang Mukhaikapada Paschimottanasana (139)Krounchasana (141)Marichyasana I & II (144 and 146)Upavistha Konasana (151)Paschimottanasana (160)Padmasana and cycle (104 to 124)Baddha Konasana (102)Virasana (89)Vatayanasana (58)Paripurna Navasana (78)Ardha Navasana (79)Gomukhasana (80)Urdhva Mukha Paschimottanasana…

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  • 12 Upper back pain

    19. July 2021 Svenja

    A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. Utthita Marichyasana with chairBharadvajasana with chairTadasanaUrdhva HastasanaBaddhanguliyasanaPaschima Namaskar in TadasanaGomukhasana in TadasanaUtthita TrikonasanaUtthita ParsvakonasanaArdha ChandrasanaPrasarita Padottanasana – concaveAdho Mukha Svanasana – hands on blocks and head on blockAdho Mukha Svanasana – head supported on bolsterUttanasana – concaveViparita Dandasana with chair, head…

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  • Week course 2 – First day of the week

    12. July 2021 Svenja

    Salamba Sirsasana I (184) for 8 to 10 minutesSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275)Supta Padangusthasana (285 to 287)Bhujapidasana (348)Astavakrasana (342 and 343)Adho Mukha Vriksasana (359)Pincha Mayurasana (357)Mayurasana (354)Hamsasana (356)Urdhva Kukkutasana (419)Parsva Kukkutasana (424 and 425)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I and II (441 and 442)Ekapada Bakasana…

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  • 11 Middle back pain

    12. July 2021 Svenja

    A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. TadasanaUrdhva HastasanaBaddhanguliyasanaUtthita TrikonasanaUtthita ParsvakonasanaArdha ChandrasanaPrasarita PadottanasanaAdho Mukha Svanasana – hands on blocks and head supported on blockAdho Mukha Svanasana – head supported on bolsterUttanasana – concaveViparita Dandasana with chair, legs up on chair, head supported on bolsterUstrasana – supportedUtthita Marichyasana with…

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  • 10 Lower back pain

    5. July 2021 Svenja

    A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. TadasanaUrdhva HastasanaBaddhanguliyasanaUtthita TrikonasanaUtthita ParsvakonasanaArdha ChandrasanaPrasarita PadottanasanaAdho Mukha Svanasana – block under head and heels on wallUttanasana – head supportedViparita Dandasana with chair, legs high on chair, head supportedUstrasana – supportedUtthita Marichyasana with chairBharadvajasana with chairBharadvajasana IMarichyasanaParsva VirasanaSupta Padangusthasana I and IIUpavistha…

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