• 11 Hips and seating poses

    14. November 2022 Svenja

    TadasanaUrdhva HastasanaVriksasanaGarudasanaUtkatasanaParighasanaSvastikasanaParvatasana in SvastikasanaAdho Mukha VirasanaVirasanaBaddha KonasanaBharadvajasana ISalamba SarvangasanaHalasanaEka Pada SarvangasanaParsvaikapada SarvangasanaHalasanaUrdhva Prasarita PadasanaSavasana

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  • 10 Standing poses

    7. November 2022 Svenja

    VirasanaAdho Mukha SvanasanaAdho Mukha VirasanaAdho Mukha SvanasanaTadasanaTrikonasanaParsvakonasanaVirabhadrasana I – hands on hipsUttanasana – Baddha HastaVirabhadrasana IIParsvottanasanaGarudasanaUtkatasanaAdho Mukha SvanasanaParvatasana in VirasanaAdho Mukha VirasanaSalamba SarvangasanaHalasanaSavasana

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  • 9 Standing poses and backbends

    31. October 2022 Svenja

    Urdhva Prasarita PadasanaAdho Mukha SvanasanaTadasanaTrikonasanaParsvakonasanaVirabhadrasana IIArdha ChandrasanaVirabhadrasana IVirabhadrasana III (also with hands on a ledge or chair back)ParsvottanasanaParighasanaUstrasanaUrdhva Mukha SvanasanaAdho Mukha SvanasanaSarvangasanaHalasanaSavasana

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  • Relaxation sequence

    3. October 2022 Svenja

    Setubandha Sarvangasana – over bolsterUttanasana – Baddha Hasta, holding the opposite elbowAdho Mukha SvanasanaVirasanaParvatasana in VirasanaJanu Sirsasana – concave backJannu SirsanaTriangaikapada Paschimottanasana – concave backTriangaikapada PaschimottanasanaPaschimottanasanaSalamba SarvangasanaHalasanaViparita Karani

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  • 7 Sequence Abdomen

    1. August 2022 Svenja

    Supta Baddha KonasanaSvastikasanaVirasanaParvatasana in VirasanaParighasanaTrikonasanaUtthita Hasta Padangusthasana with chair, first hands at the hips, then arms to Urdhva HastasanaParsva Hasta Padangusthasana with chair, first hands at the hips, then arms to Urdhva Hastasanastanding Marichyasana I with chairpreparation Urdhva Prasarita PadasanaUrdhva Prasarita Padasana 90 degrees to 60 degrees and backJathara Parivartanasana with bend legsDandasanaParipurna NavasanaDandasanaParipurna Navasana…

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  • 6 Standing poses

    7. December 2020 Svenja

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  • 5 Sequence abdomen

    30. November 2020 Svenja

    Supta Svastikasana – a block under the shoulder blades, a block under the head, first arms to the side, then arms above the head Baddha HastaSupta Tadasana – with 2 blocks, bring one block under the sacrum, then stretch the arms over the head and press the back of the hands to the floor, have…

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  • 4 Forward bends and twists

    23. November 2020 Svenja

    SvastikasanaUrdhva Hasta in SvastikasanaParvatasana in Svastikasanachange the cross of the legs and repeatParsva Svastikasana to the rightAdho Mukha Parsva Svastikasana to the right, stretch forward over the right knee, bring the sternum in line with the right knee, place the fingertips of the right hand and turn the abdomen and chest from left to right…

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  • 3 Sequence Virabhadrasana III

    9. November 2020 Svenja

    Adho Mukha Virasana – block under the chin, bring the chin and sternum forward, straighten the arms and the sides of the body forwards, press the hands firmly to the floor and bring the shoulder blades in. Keep your buttocks on your heels.Adho Mukha Svanasana – head to the block if possibleVajrasanaParvatasana in Vajrasana, change…

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  • 2 Forward bends and twists

    10. August 2020 Svenja

    Svastikasana – sit on blanketUrdhva Hasta in Svastikasana… toParsva SvastikasanaDandasana – sit on blanketUrdhva Hasta in in Dandasana … to …Parsva DandasanaArdha Uttanasana – hands to wallTadasanaUrdha HastasanaArdha Uttanasana – hands on blocks uprightArdha Uttanasana – hands on blocks across (if possible, otherwise as above)Ardha Uttanasana – hands to the floor (if possible, otherwise as…

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