• Week course – Sixth day of the week

    25. January 2021 Svenja

    Salamba Sirsasana I (184) for 15 minutesUrdhva Dandasana (188) for 1 minuteSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesPaschimottanasana (160) for 5 minutesUrdhva Mukha Paschimottanasana I (168) for 1 minuteParipurna Navasana (78) for 1 minuteArdha Navasana (79) for 30 secondsSupta Virasana (96) for 3 to 5 minutesKrounchasana (141 and 142) for 20…

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  • Week course – Fifth day of the week

    18. January 2021 Svenja

    Salamba Sirsasana and cycle (184 to 218)Salamba Sarvangasana and cycle (234 to 271 except 267)Supta Padangusthasana (285 to 287)PaschimottanasanaParivrtta Paschimottanasana (165)Kurmasana (363 and 364)Supta Kurmasana (368)Bhujapidasana (348)Ashtavakrasana (342 and 343)Mayurasana and Padma Mayurasana (354 and 355)Urdhva Mukha Svanasana (74)Bakasana (406)Lolasana (83)Adho Mukha Vrksasana (359)Adho Mukha Svanasana (75)Chaturanga Dandasana (67)Nakrasana (68 to 71)Urdhva Dhanurasana (486) for…

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  • Week course – Fourth day of the week

    11. January 2021 Svenja

    Salamba Sirsasana and cycle (184 to 218 except 192, 194, 195, 198, 200 and 201)Salamba Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Paschimottanasana (160) for 5 minutesPadmasana and cycle (104 to 124)Virasana (89)Supta Virasana (96)Paryankasana (97)Upavistha Konasana (151)Baddha Konasana (102)Kurmasana (363 and 364) for one minute eachSupta Kurmasana (368)…

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  • Week course – Third day of the week

    4. January 2021 Svenja

    Sirsasana (184) 10 minutesSarvangasana I (234) 10 minutesHalasana (244) 5 minutesSupta Padangusthasana (285 to 287)Urdhva Prasarita Padasana (276 to 279)Paripurna Navasana (78)Ardha Navasana (79)Janu Sirsasana (127)Parivrtta Janu Sirsasana (132)Ardha Baddha Padma Paschimottanasana (135)Triang Mukhaikapada Paschimottanasana (139)Krounchasana (141 and 142)Marichyasana I (144)Paschimottanasana (160)Urdhva Mukha Paschimottanasana I and II (168 and 170)Parivrtta Paschimottanasana (165)Akarna Dhanurasana (173 and…

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  • Week Course – Second day of the week

    21. December 2020 Svenja

    Sirsasana and cycle (184 to 218)Adho Mukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakrasana (68 to 71)Salabhasana or Makarasana (60 or 62)Dhanurasana (63)Parsva Dhanurasana (64 and 65)Chaturanga Dandasana (67)Bhujangasana I (73)Urdhva Mukha Svanasana (74)Adho Mukha Svanasana (75)Salamba Sarvangasana and cycle (234 to 271, outside 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Urdhva Prasarita Padasana (276 to 279)Chakrasana (280…

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  • Week course – First day of the week

    16. December 2020 Svenja

    Sirsasana and cycle (184 to 218 except 192,194,195,198,200,201)Sarvangasana and cycle (234 to 271 except 267)Supta Padangushthasana (285 to 287)Anantasana (290)Paschimottanasana (160)Utthita and Parivrtta Trikonasana (4 and 5, 6 and 7)Utthita and Parivrtta Parsvakonasana (8 and 9, 10 and 11)Virabhadrasana I, II, III (14, 15 and 17)Ardha Chandrasana (19)Utthita Hasta Padangushthasana (23)Parsvottanasana (26)Prasarita Padottanasana I and…

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  • Course Two 66th to 70th week

    9. November 2020 Svenja

    Sirsasana and cycle (184 to 218 except 192, 194, 195, 198 and 200-1)Adhomukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakarasana (68 to 71)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Uttanapadasana (292)Setubandhasana (296)Urdhva Dhanurasana (486) from Adhomukha Vrksasana (359) for 12 times and arch up to Tadasana (1)Marichyasana III (303 and…

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  • Course Two 61st to 65th week

    26. October 2020 Svenja

    Sirsasana and cycle (184 to 218)If the Salamba Sirsasana II & III (192,194 and 195), Baddha Hasta Sirsasana (198) and Mukta Hasta Sirsasana (200 and 201) are mastered, they can be dropped as daily practices but should be done once in a while so that the balance is not lost.Sarvangasana and cycle (234 to 271…

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  • Light on Yoga – Surya Namaskar

    26. October 2020 Svenja

    Light on Yoga – Surya Namaskar Those who wish to prostrate to the sun (surya namaskar) and to develop the arms and chest, can do the following asanas in sequence at first for six rounds, increasing the number according to capacity. Tadasana (1)  Inhalation  Uttanasana (47 and 48)  Exhalation, inhalation (Plate 47) and jump to……

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  • Three day course – Third day

    19. October 2020 Svenja

    Light on Yoga – Three day course – Third day of the week Salamba Sirsasana I (184) for 10 minutesUtthita Trikonasana (4 and 5) for half a minute on each sideParivrtta Trikonasana (6 and 7) for half a minute on each sideUtthita Parsvakonasana (8 and 9) for 20 seconds each sideParivrtta Parsvakonasana (10 and 11)…

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