• Advanced forwardbends and twists

    13. October 2020 Svenja

    Padmasana or SwastikasanaAdho Mukha SvastikasanaParsva Adho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaSvastikasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the left)NavasanaAdho Mukha SvastikasanaAdho Mukha SvanasanaEka Pada Adho Mukha SvanasanaEka Pada Adho Mukha Svanasana (right leg up, hands on blocks) ..to ..Parsvottanasana concave (right side, hands on bricks)..…

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  • Sequence Eka Pada Rajakapotasana

    25. September 2020 Svenja

    Sequence written by Holly Walck Kostura and illustrated by Svenja practice all levels and with repetitionsAdho Mukha Virasana> Adho Mukha Svanasana> Uttanasana SamasthitiSupta Virasana, with and without support (96)Adho Mukha Svanasana (75-6)Salamba Sirsasana I (184-185)Virabhadrasana I (14)Virabhadrasana III (17)Urdhva Mukha Svanasana – Toes Under Toes Back (74)Bhujangasana I (72-73)Bhekasana (98-100)Ustrasana (41)Adho Mukha Vrksasana (359)Urdhva Dhanurasana…

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  • Advanced Backbend Sequenz

    31. August 2020 Svenja

    Supta Baddha Konasanaa) block under shoulder blades and block flat under the head,arms to the side /b) arms in Baddha Hasta over the headc) block under shoulder blades, straight arms over headd) block under shoulder blades, arms in ParvatasanaSupta Virasanaa) block under shoulder blades and block flat under head,arms to the sideb) arms in Baddha…

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  • Sequence to Visvamitrasana

    24. August 2020 Svenja

    Viparita Karani – with polster, a) legs straight against the wall, b) Upavistha Konasana, c) Samakonasana, d) Baddha KonasanaSvastikasanaAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – right sideAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – left sideAdho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaDandasanaVariation of Gomukhasana – only the legs, feet to the edge of the mat,…

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  • Eka Pada Sirsasana and Armbalances

    17. August 2020 Svenja

    This sequence is inspired by Patrick Creelman. SvastikasanaAdho Mukha SvastikasanaSupta SvastikasanaArdha PadmasanaAdho Mukha Ardha PadmasanaSupta Ardha PadmasanaSupta Tadasana – one leg in PadmasanaMatsyasanaSetubandha Sarvangasana – with block, one leg to Ardha PadmasanaUttanana Mayurasana – with blockSupta TadasanaBaddha KonasanaPadmasanaSimhasanaGoraksasanaAdho Mukha SvanasanaPadagulpasanaUtthita Hasta Padangusthasana … to …Parsva Hasta Padangusthasana … to …Parivrtta Hasta PadangusthasanaArdha Baddha Padmottanasana ……

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  • Sequence hip openers and backbends

    10. August 2020 Svenja

    Matsyasana – 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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  • Sequence forwardbends and twists

    3. August 2020 Svenja

    Suppta 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 Backbends Eka Pada

    27. July 2020 Svenja

    PadmasanaMatsyasanaAdho 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

    24. July 2020 Svenja

    Supta 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 to Kurmasana and Tittibhasana

    13. July 2020 Svenja

    This arm balance sequence is inspired by Patrick Creelman. https://www.instagram.com/patrickcreelman/ If you would like to support my work, I am happy about every little donation…

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