Supta Baddha Konasana supported – 10 minutesSupta Virasana supported – 5 minutesMatsyasana supported – 3 minutes per sideSupta Svastikasana supported – 3 minutes per sideAdho Mukha Virasana supported – 3 minutesAdho Mukha Svastikasana supported – 3 minutes per sideJanu Sirsasana supported – 2 minutes per sideTrianga Mukhaikapada Paschimottanasana supported – 2 minutes per sideArdha Baddha…
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Week course 3 – Sixth day of the week
Read moreSirsasana 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 times…
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29 Sequence to strengthen your arms and shoulders
Read moreSequence inspired by Stephanie Tencer. If you would like to support my work, I am thankful for your donation.
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17 Migraine
Read moreA 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 bolsterSupta…
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Week course 3 – Fifth day of the week
Read moreSirsasana 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 I…
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28 Standing poses hip openers
Read moreTadasanaUrdhva HastasanaTadasana – extend the arms to the sides at shoulder height, rotate arms in the shoulder joint and then extend up toUrdhva Hastasana – repeat a few timesTrikonasanaVriksasanaUtthita Hasta Padangushtasana – foot on the wall or the back of a chairParsva Hasta Padangushtasana – foot on the wall or the back of a chairUttanasana…
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27 Sequence to Parivrtta Janu Sirsasana
Read moreAdho 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 to…
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Week course 3 – Fourth day of the week
Read moreSirsasana 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. If you would like to support my work, I am…
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11 Uttana Padma Mayurasana with hortensia flowers
Read moreUttana means an intense stretch, padma is a lotus and mayura a peacock. If you would like to support my work, I am thankful for your donation.
