• 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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  • 19 Sequence to Vasisthasana

    9. August 2021 Svenja

    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…

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  • 18 Sequence to Hanumanasana

    26. July 2021 Svenja

    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…

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  • 17 Abdomen – Twists – Armbalances

    14. June 2021 Svenja

    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,…

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  • 16 Backbends with chair

    2. November 2020 Svenja

    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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  • 15 Sequence Virabhadrasana III

    21. September 2020 Svenja

    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…

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  • 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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