Sequence Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Paschimottanasana (160)Yoganidrasana (391)Marichyasana III (303)Ardha Matsyendrasana I (311)Pasasana (328)Paripoorna Matsyendrasana (336)Hanumanasana (475)Samakonasana (477)Supta Trivikramasana (478)Mulabandhasana (462)Kandasana (470)Mandalasana (525 to 535)Kapotasana (512)Vrschikasana I (537)Rajakapotasana (551)Ekapada Rajakapotasana I (542)Valakhilyasana (544)Sirsapadasana (570)Ganda Bherundasana (580 and 581)Uttanasana (48)Savasana (592)Nadi Sodhana Pranayama, Ujjayi Pranayama with inhalation retention and 8…
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Sequence to strengthen your arms and shoulders
Read moreSequence Sequence inspired by Stephanie Tencer. Adho Mukha VirasanaTadasanaUrdhva HastasanaUrdhva Hastasana with belt and blockArm variation in TadasanaAdho Mukha Virasana, with the toes tucked and the hands holding the front edge of the matAdho Mukha Svanasanarepeat from Adho Mukha Virasana, toes tucked and the hands holding the front edge of the mat to Adho Mukha…
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Migraine
Read moreSequence A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. Adho Mukha Virasana mit PolsterAdho Mukha Swastikasana mit Stuhl oder Bank, Kopf gestütztSetu Bandha Sarvangasana over bolsterJanu Sirsasana – head supportedPaschimottanasana – head supportedPrasarita PadottanasanaUttanasana – head supportedHalasana with chairJanu Sirsasana – head supportedPaschimottanasana – head supportedSupta Baddha Konasana with…
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Week course 3 – Fifth day of the week
Read moreSequence Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Urdhva Kukkutasana (419)Parsva Kukkutasana (424)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I (441)Ekapada Bakasana I & II (446 and 451)Ekapada Koundinyasana II (442)Galavasana (427)Ekapada Galavasana (432)all these asanas at one stretch without going to Urdhva Dhanurasana (486)Vasisthasana (398)Kasyapasana (399)Visvamitrasana (403)Mandalasana (525 to 535)Kapotasana (512)Vrischikasana…
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Sequence to Parivrtta Janu Sirsasana
Read moreSequence Adho Mukha SwastikasanaParsva Adho Mukha SwastikasanaDandasanaBaddha KonasanaDandasanaBaddha Konasana – repeat several timesUrdhva Hasta DandasanaBaddha KonasanaParsva DandasanaUpavistha KonasanaUpavistha Konasana – one leg in Baddha Konasana – twist – and lean over the straight legBaddha KonasanaDandasanaJanu SirasanaAMSUttanasanaAMSUttanasanaUrdhva HastasanaUttanasanaUrdhva HastasanaBaddhanguliyasanaAMS toTrikonasana right side toAMS – repeat left side – AMS toTrikonasana right side toArdha Chandrasana right side…
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Week course 3 – Fourth day of the week
Read moreSequence Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Paschimottanasana (160)Yoganidrasana (391)Marichyasana III (303)Ardha Matsyendrasana I (311)Pasasana (328)Paripoorna Matsyendrasana (336)Yogadandasana (456)Mulabandhasana (462)Kandasana (470)Hanumanasana (475)Samakonasana (477)Supta Trivikramasana (478)Urdhva Mukha Paschimottanasana I & II (168 and 170)Savasana (592)Pranayama as on the first day of the week.
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Sequence shoulders and backbends
Read moreSequence Savasana – block under the shoulder blades and for the headAMSAMS – head rest on a blockVajrasana – arms BaddhanguliyasanaVajrasana – arms in GomukhasanaAMSVajrasana – interlock your fingers behind your back, lift your sternum, move your shoulder blades downAdho Mukha Vajrasana – interlock your fingers behind your backVajrasana – grab a belt, hands wide…
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Sequence for shoulders
Read moreSequence Adho Mukha VirasanaTwist on floor:Lying on your stomach, stretch your arms out at shoulder height,press your right shoulder down into the ground,then turn from right to left, put your feet upand slowly lower your left hip towards the floor.Adho Mukha SvanasanaUttana Shishosana (puppy pose)Adho Mukha Virasana (fingers pointing back)Adho Mukha SvanasanaGomukhasana in VajrasanaAdho Mukha…
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Week course 3 – Third day of the week
Read moreSequence Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Dwipada Viparita Dandasana (516)Mandalasana (525 to 535)Ekapada Viparita Dandasana I & II (521 and 523)Chakrabandhasana (524)Kapotasana (512)Laghu Vajrasana (513)Vrschikasana I (537)Bhujangasana II (550)Rajakapotasana (551)Padangustha Dhanurasana (555)Gherandasana I & II (561 and 564)Ekapada Rajakapotasana I & II (542 and 545)Valakhilyasana (544)Sirsapadasana (570) andGanda Bherundasana (580,…
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Mental fatique
Read moreSequence A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. Uttanasana – head supportedAdho Mukha Svanasana – hands on blocks, head supported on blockAdho Mukha Svanasana – head supported on block, heels raised on the wallAdho Mukha Svanasana – head supported on bolsterSirsasanaPrasarita PadottanasanaUttanasana – head supportedViparita Dandasana with chair,…
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Backbend sequence Pincha Mayurasana
Read moreSequence Adho Mukha VirasanaAdho Mukha SvanasanaAdho Mukha Svanasana – hands to wallUttanasana – concave backTadasanaUrdhva HastasanaBaddhanguliyasanaGomukhasana in TadasanaTrikonasana – back foot at wallParsvakonasana – back foot at wallVirabhadrasana II – back foot at wallArdha Uttanasana – hands to wallVirabhadrasana I – back foot at wallVirabhadrasana I – arms in Gomukhasana, back foot at wallAdho Mukha…
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Week course 3 – Second day of the week
Read moreSequence Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Supta Padangusthasana (285 to 287)Jatara Parivartanasana (274)Paschimottasana (160)Akarna Dhanurasana (173 and 175)Kurmasana and Supta Kurmasana (363, 364 and 368)Ekapada Sirsasana and cycle (371 to 384)Viranchyasana I & II (386 and 388)Dwipada Sirsasana (393)Yoganidrasana (391)Yogadandasana (456)Mulabandhasana (462)Vamadevasana I & II (465 and 466)Kandasana (470)Hanumanasana (475)Uttanasana…