Sequence Adho Mukha VirasanaAdho Mukha Svanasana – heels to wallAdho Mukha Svanasana – hands to wallTrikonasana – back foot at wallArdha Chandrasana – back foot at wallArdha Uttanasana with wallParsvottanasana – concave back, hands to wallAdho Mukha Svanasana – heels to wallEka Pada Adho Mukha Svanasana – at wallUrdhva Prasarita Eka Padasana – at wallTadasanaUrdhva…
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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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Week course 3 – First day of the week
Read moreSequence Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Bhujapidasana (348)Astavakrasana (342 and 343)Bakasana (410)Parsva Bakasana (412)Urdhva Kukkutasana (419)Parsva Kukkutasana (424)Dwipada Koundinyasana (438)Ekapada Koundinyasana I (441)Ekapada Bakasana I (446)Ekapada Bakasana II with Ekapada Koundinyasana II (451 with 442)Galavasana (427)Ekapada Galavasana (432)finishing each asana withViparita Chakrasana (488 to 499)Adhomukha Vriksasana (359)Pincha Mayurasana (357)Mayurasana (354)Paschimottanasana…
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Course Three 276th to 300th 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 (446)Ekapada Bakasana II (451)Ekapada Koundinyasana II (442)finishing each asana with Viparita Chakrasana (488 to 499)Dwipada Viparita Dandasana (516), Mandalasana (525 to 535), Ekapada Viparita Dandasana I & II (521…
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Course Three 251st to 275th 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 (446)Ekapada Bakasana II (451)Ekapada Koundinyasana II (442)finishing each asana with Viparita Chakrasana (488 to 499)Dwipada Viparita Dandasana (516), Mandalasana (525 to 535), Ekapada Viparita Dandasana I & II (521…
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Standing Poses and Bhekasana
Read moreSequence VirasanaParvatasana in VirasanaParsva VirasanaAMSTrikonasana -right sideAMSTrikonasana – left sideAMSParsvakonasana – rightAMSParsvakonasana – leftAMSParighasana – rightAMSParighasana – leftAMSUttanasanaParsva UttanasanaAMSParsvottanasana – rightAMSParsvottanasana – leftAMSParsvottanasana – right … to ..Parivrtta Trikonasana – right … to ..Parsvottanasana – rightAMSrepeat left sideAMSVirasanaParvatasana in VirasanaAMSAnjaneyasanaAMSEka Pada BhekasanaBhekasanaAMSSupta VirasanaAMSSavasana
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Course Three 226th to 250th week
Read moreSequence Sirsasana I (184)Sarvangasana I (234)Halasana (244)Urdhva Kukkutasana (419)Parsva Kukkutasana (424)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I & II (441 and 442)Ekapada Bakasana I & II (446 and 451)finishing each asana with Viparita Chakrasana (488 to 499)Dwipada Viparita Dandasana (516)Mandalasana (525 to 535)Ekapada Viparita Dandasana I & II ( 521 and 523)Chakrabandhasana (524)Kapotasana (512)Ekapada…
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Sequence to Bhujapidasana
Read moreSequence Supta Baddha Konasana – a) hold ankles from below, b) straighten arms over headSupta Pandangusthasana I, II and IIIEka Pada Ananda Balasana (Happy baby pose)Ananda BalasanaSupta Baddha Konasana – hold outer edges of the feet, feet in the airAMSMalasana – feet as wide as the mat, without bending forward… to …Uttanasana … to Malasana…
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Course Three 201st to 225th week
Read moreSequence Sirsasana I (184)Sarvangasana I (234)Halasana (244)Urdhva Kukkutasana (419)Parsva Kukkutasana (424)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I & II (441 and 442)Ekapada Bakasana I & II (446 and 451)finishing each asana with Viparita Chakrasana (488 to 499)Dwipada Viparita Dandasana (516)Mandalasana (525 to 535)Ekapada Viparita Dandasana I & II ( 521 and 523)Chakrabandhasana (524)Kapotasana (512)Ekapada…
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Headache and strained eyes
Read moreSequence A sequence from the book “Yoga The Path to Holistic Health” written by B.K.S.Iyengar. Adho Mukha Virasana mit PolsterJanu Sirsasana – head supportedPaschimottanasana – head supportedPrasarita PadottanasanaAdho Mukha Svanasana – head supported on block, hands on blocksAdho Mukha Svanasana – head supported on bolsterUttanasana – head supportedHalasana with chairSupta Baddha Konasana with bolsterSupta Virasana…
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Course Three 191st to 200th week
Read moreSequence Sirsasana I (184)Sarvangasana I (234)Halasana (244)Urdhva Kukkutasana (419)Parsva Kukkutasana (424)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I & II (441 and 442)Ekapada Bakasana I & II (446 and 451)finishing each asana with Viparita Chakrasana (488 to 499)Dwipada Viparita Dandasana (516)Mandalasana (525 to 535)Ekapada Viparita Dandasana I & II ( 521 and 523)Chakrabandhasana (524)Kapotasana (512)Ekapada…
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Course Three 181st to 190th 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 & II (441 and 442)Ekapada Bakasana I & II (446 and 451)Vasisthasana (398)Visvamitrasana (403)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363-4 and 368)Ekapada Sirsasana and cycle (371 to 384)Yoganidrasana (391)Dwipada Sirsasana and Tittibhasana (393…