• Week course – Fourth day of the week

    11. January 2021 Svenja

    Sequence Salamba Sirsasana and cycle (184 to 218 except 192, 194, 195, 198, 200 and 201)Salamba Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Paschimottanasana (160) for 5 minutesPadmasana and cycle (104 to 124)Virasana (89)Supta Virasana (96)Paryankasana (97)Upavistha Konasana (151)Baddha Konasana (102)Kurmasana (363 and 364) for one minute eachSupta Kurmasana…

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  • Week course – Third day of the week

    4. January 2021 Svenja

    Sequence Sirsasana (184) 10 minutesSarvangasana I (234) 10 minutesHalasana (244) 5 minutesSupta Padangusthasana (285 to 287)Urdhva Prasarita Padasana (276 to 279)Paripurna Navasana (78)Ardha Navasana (79)Janu Sirsasana (127)Parivrtta Janu Sirsasana (132)Ardha Baddha Padma Paschimottanasana (135)Triang Mukhaikapada Paschimottanasana (139)Krounchasana (141 and 142)Marichyasana I (144)Paschimottanasana (160)Urdhva Mukha Paschimottanasana I and II (168 and 170)Parivrtta Paschimottanasana (165)Akarna Dhanurasana (173…

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  • Week Course – Second day of the week

    21. December 2020 Svenja

    Sequence Sirsasana and cycle (184 to 218)Adho Mukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakrasana (68 to 71)Salabhasana or Makarasana (60 or 62)Dhanurasana (63)Parsva Dhanurasana (64 and 65)Chaturanga Dandasana (67)Bhujangasana I (73)Urdhva Mukha Svanasana (74)Adho Mukha Svanasana (75)Salamba Sarvangasana and cycle (234 to 271, outside 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Urdhva Prasarita Padasana (276 to 279)Chakrasana…

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  • Week course – First day of the week

    16. December 2020 Svenja

    Sequence Sirsasana and cycle (184 to 218 except 192,194,195,198,200,201)Sarvangasana and cycle (234 to 271 except 267)Supta Padangushthasana (285 to 287)Anantasana (290)Paschimottanasana (160)Utthita and Parivrtta Trikonasana (4 and 5, 6 and 7)Utthita and Parivrtta Parsvakonasana (8 and 9, 10 and 11)Virabhadrasana I, II, III (14, 15 and 17)Ardha Chandrasana (19)Utthita Hasta Padangushthasana (23)Parsvottanasana (26)Prasarita Padottanasana I…

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  • Standing poses

    7. December 2020 Svenja
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  • Sequence abdomen

    30. November 2020 Svenja

    Sequence Supta Svastikasana – a block under the shoulder blades, a block under the head, first arms to the side, then arms above the head Baddha HastaSupta Tadasana – with 2 blocks, bring one block under the sacrum, then stretch the arms over the head and press the back of the hands to the floor,…

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  • Regenerative Sequence

    23. November 2020 Svenja

    Sequence Supta Swastikasana – supported with bolsterSupta Baddha Konasana – supported with bolsterMatsyasana – supported with bolster, first arms at the sides, then arms over the head for Baddha HastaSupta Virasana – supported with bolsterVirasanaParvatasana in VirasanaAdho Mukha Virasana – supported with bolster and a rolled blanket under the foreheadAdho Mukha Svanasana – head supported,…

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  • Forward bends and twists

    23. November 2020 Svenja

    Sequence SvastikasanaUrdhva Hasta in SvastikasanaParvatasana in Svastikasanachange the cross of the legs and repeatParsva Svastikasana to the rightAdho Mukha Parsva Svastikasana to the right, stretch forward over the right knee, bring the sternum in line with the right knee, place the fingertips of the right hand and turn the abdomen and chest from left to…

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  • Sequence depression

    16. November 2020 Svenja

    Sequence Active sequenceSurya Namaskar, 6 rounds, depending on abilityAdho Mukha Vrksasana, 30 seconds to a minutePincha Mayurasana (or the preparation), 30 seconds to a minuteSirsasana, 2-3 minutesSupta Baddha Konasana, 2 minutesSetu Bandha Sarvangasana, 2 minutesUstrasana, 30 secondsViparita Dandasana, 1-2 minutesUrdhva Dhanurasana, 20 seconds, repeatRepeat Bharadvajasana on a chair for 10 seconds on each side three…

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  • Sequence Virabhadrasana III

    9. November 2020 Svenja

    Sequence Adho Mukha Virasana – block under the chin, bring the chin and sternum forward, straighten the arms and the sides of the body forwards, press the hands firmly to the floor and bring the shoulder blades in. Keep your buttocks on your heels.Adho Mukha Svanasana – head to the block if possibleVajrasanaParvatasana in Vajrasana,…

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  • Course Two 66th to 70th week

    9. November 2020 Svenja

    Sequence Sirsasana and cycle (184 to 218 except 192, 194, 195, 198 and 200-1)Adhomukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakarasana (68 to 71)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Uttanapadasana (292)Setubandhasana (296)Urdhva Dhanurasana (486) from Adhomukha Vrksasana (359) for 12 times and arch up to Tadasana (1)Marichyasana III (303…

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  • Backbends with chair

    2. November 2020 Svenja

    Sequence TadasanaSurya Namaskar … repeat 3 to 10 times:Tadasana – Urdhva Hastasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha Svanasana – Adho Mukha Svanasana – Uttanasana – Urdhva Hastasana – TadasanaSurya Namaskar … repeat 3 to 10 times:Tadasana – Urdhva Hastasana – Utkatasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha Svanasana…

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