• 14 Hip openers and forward bends

    9. September 2020 Svenja

    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…

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  • 13 Twists

    17. August 2020 Svenja

    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…

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  • 12 Forward bends and twists

    10. August 2020 Svenja

    SvastikasanaUrdhva Hasta in Svastikasana … to…Parsva SvastikasanaDandasanaUrdhva Hasta in Dandasana … to …Parsva DandasanaArdha Uttanasana – hands to wallTadasanaUrdha HastasanaArdha Uttanasana – hands on blocks Ardha Uttanasana – hands flat to floor (if possible, otherwise as above)PadagulpasanaPadangusthasana – concavePadangusthasanaAdho Mukha Svanasana – hands on blocks diagonally on the wallArdha Uttanasana – hands to wall ……

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  • 11 Standing poses and twists

    3. August 2020 Svenja

    Viparita Karani – with bolster – a) legs straight against the wall, b) Upavistha Konasana with a strap around the outer foot edges, c) Baddha Konasana, d) Svastikasana, e) Padmasana or Ardha PadmasanaAdho Mukha SvanasanaVajrasanaParvatasana in VajrasanaAdho Mukha SavanasanaTrikonasanaDandasanaUrdhva Hasta in Dandasana to…Parsva DandasanaVirasanaParsva Virasana – back hand to heelBharadvajasana I – back hand to…

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  • 10 Sequence abdomen

    27. July 2020 Svenja

    Vajrasanaa blanket on the mat for the shins and a strap tied around the ankles.Place a blanket on the calves and pull deep into the back of the knee.Lengthen your shinbones by lifting your knees slightly.Parvatasana in VajrasanaAbdomen soft, raise the chest from the extension of your arms. Bring the outer upper arms from the…

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  • 9 Backbends

    20. July 2020 Svenja

    Supta TadasanaEka Pada PavanmuktasanaPavanmuktasanaUrdhva Prasarita Padasana ..to ..Supta Padangusthasana I – right side – without grabbing the toeUrdhva Prasarita Padasana ..to ..Supta Padangusthasana I – left sideUrdhva Prasarita Padasana – repeat 3 times see abovePavanmuktasanaUrdhva Prasarita Padasana – with flat block under the sacrum and belt around the soles of the feet .. to ..…

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  • 8 Forward bends and twists

    13. July 2020 Svenja

    Urdhva Prasarita Padasana – legs up on wallUrdhva Prasarita Padasana – legs to Supta KonasanaUrdhva Prasarita Padasana – legs to Baddha KonasanaSupta Baddha Konasana – toes touch the wallAdho Mukha Svanasana – heels on the floor against the wall, bring feet together .. come to ..Eka Pada Adho Mukha Svanasana – on wallArdha Adho Mukha…

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  • 7 Standing poses and hip openers

    6. July 2020 Svenja

    SvastikasanaUrdhva Hasta SvastikasanaParsva Svastikasana – to the rightUrdhva Hasta SvastikasanaParsva Svastikasana – to the leftAdho Mukha SvastikasanaSvastikasana – switch the cross of the legsUrdhva Hasta SvastikasanaParsva Svastikasana – to the rightUrdhva Hasta SvastikasanaParsva Svastikasana – to the leftAdho Mukha SvastikasanaAdho Mukha SvanasanaVajrasanaParvatasana in VajrasanaGomukhasana arms in VajrasanaParvatasana in VajrasanaAdho Mukha SvanasanaAdho Mukha VirasanaSupta TadasanaSupta Padangusthasana…

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  • 6 Sequence to Hanumanasana

    29. June 2020 Svenja

    This yoga sequence is suitable for the intermediate level. Props: bolster / pillow, chair, 2 blocks Sit in front of a bolster (support lengthways), bring the soles of your feet together and your knees apart. Bring the heels close to you and lie back on a bolster or a cushion. Relax your thighs and knees…

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  • 5 Twists and hip openers

    22. June 2020 Svenja

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