Svastikasana – 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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Sequence 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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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…
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Sequence Standing poses and twists
Read moreViparita 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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Sequence forwardbends 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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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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Sequence 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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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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Sequence 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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Sequence forward bends 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…