• 29 Sequence to strengthen your arms and shoulders

    6. December 2021 Svenja

    Sequence inspired by Stephanie Tencer. If you would like to support my work, I am thankful for your donation.

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  • 28 Standing poses hip openers

    22. November 2021 Svenja

    TadasanaUrdhva 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

    15. November 2021 Svenja

    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 to…

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  • 26 Sequence shoulders and backbends

    8. November 2021 Svenja

    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 apart,…

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  • 25 Sequence for shoulders

    1. November 2021 Svenja

    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 SvanasanaTadasana…

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  • 24 Backbend sequence Pincha Mayurasana

    18. October 2021 Svenja

    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 Svanasana…

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  • 23 Standing poses and handstand

    11. October 2021 Svenja

    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 Hastasana…

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  • 22 Standing poses and Bhekasana

    20. September 2021 Svenja

    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 If you would like to support my work, I am thankful for your…

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  • 21 Sequence to Bhujapidasana

    6. September 2021 Svenja

    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 etc.…

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  • 20 Twists and Shoulders

    23. August 2021 Svenja

    VirasanaUrdhva Hasta in VirasanaParvatasana in VirasanaVirasana – interlock your fingers behind your back and pull your arms down first and your shoulders away from your ears, then bring your hands and arms up away from your back and floor without sinking into your chest, keep moving your shoulder blades down and sucking them in .Parsva…

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