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…

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.…

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…

Supta Baddha KonasanaUpavistha KonasanaAdho Mukha Upavistha KonasanaBaddha KonasanaJanu SirsasanaAdho Mukha SvanasanaUttanasanaUrdhva HastasanaTadasanaVriksasana (right and left side)Trikonasana (right and left side)Trikonasana (right side) to …Ardha Chandrasana (right side) to ..Trikonasana (right side)repeat the left sideTadasanaUttanasana concave (possibly with blocks under the hands) to …lift the left leg parallel to the floor (hips stay parallel) … then…

Supta Baddha Konasana – with two bricks, one under the head, the other lying under the lower shoulder blades, a) arms on the side, b) grabbing arms above the head and relaxing the forearms towards the floor so that the armpits open, c) take the brick away from under the head and bring your head…

SvastikasanaAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana right and leftAdho Mukha Svastikasanachange the cross of the legs and repeatChathushpadasana – hold the edges of the matChathushpadasana – cross your arms over your chest, lift one leg 60 degrees, come back and change sides, repeat each side three timesChathushpadasana – with the block high under the sacrum,…

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 –…

Supta Tadasana – stretch your arms out above your head, a) back of your hands on the floor b) interlock your fingers – ParvatasanaEka Pada PavanmuktasanaPavanmuktasanaUrdhva Prasarita Padasana … from here bring one leg almost to the floor and back up, then switch – 3 times on each sideAdho Mukha VirasanaAdho Mukha SvanasanaAdho Mukha VirasanaAdho…

legs on the wall Upavistha Konasana legs Baddha Konasana left leg in Upavistha Konasana, right in Baddha Konasana Right leg in Upavistha Konasana, left in Baddha Konasana Baddha Konasana Ardha Padmasana PadmasanaSupta Baddha Konasana – toes on the wallAdho Mukha Svanasana – heels raised on the wallEka Pada Adho Mukha Svanasana – foot on wallAdho…

SvastikasanaAdho Mukha SvastikasanaParsva Adho Mukha Svastikasana – right and left sidechange the cross of the legs and repeat:Adho Mukha SvastikasanaParsva Adho Mukha Svatikasana – right and left sideSvastikasanaParipurna Navasana … to …Parsva Svatikasana – right sideParipurna Navasana … to …Parsva Svastikasana – left siderepeat each side three timesAgnistambhasanaAdho Mukha AgnistambhasanaParsva Agnistambhasanachange the cross of the…