• Week course 2 – Fourth day of the week

    2. August 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Adho Mukha Vriksasana (359)Pincha Mayurasana (357)Sayanasana (358)Mayurasana (354)Hamsasana (356)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363-4, 368)Ekapada Sirsasana and cycle (371 to 384)Virinchyasana I & II (386 and 388)Yoganidrasana (391)Dwipada Viparita Dandasana (516)Mandalasana (525 to 535)Ekapada Viparita Dandasana I & II (521 and 523)Chakra Bhandhasana (524)Laghuvajrasana (513)Kapotasana…

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  • Week course 2 – Third day of the week

    26. July 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)all the standing positions (4 to 36)Dhanurasana (63)Salabhasana (60)Chaturanga Dandasana (67)Urdhva Mukha Svanasana (74)Adho Mukha Svanasana (75)Paschimottanasana (160)Parivrtta Paschimottanasana (165)Akarna Dhanurasana (173 and 175)Uttanapadasana (292)Setubandhasana (296)Marichyasana III & IV (303 and 305)Ardha Matsyendrasana I (311)Pasasana (328)Mayurasana (354)Yoganidrasana (391)Dwipada Sirsasana (393)Dwipada Viparita Dandasana (516)Mandalasana (525 to…

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  • Week course 2 – Second day of the week

    19. July 2021 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271)Jathara Parivartanasana (274)Supta Padangusthasana (285 to 287)Janu Sirsasana (127)Parivrtta Janu Sirsasana (132)Ardha Baddha Padma Paschimottanasana (135)Triang Mukhaikapada Paschimottanasana (139)Krounchasana (141)Marichyasana I & II (144 and 146)Upavistha Konasana (151)Paschimottanasana (160)Padmasana and cycle (104 to 124)Baddha Konasana (102)Virasana (89)Vatayanasana (58)Paripurna Navasana (78)Ardha Navasana (79)Gomukhasana (80)Urdhva Mukha Paschimottanasana…

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  • Week course 2 – First day of the week

    12. July 2021 Svenja

    Salamba Sirsasana I (184) for 8 to 10 minutesSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275)Supta Padangusthasana (285 to 287)Bhujapidasana (348)Astavakrasana (342 and 343)Adho Mukha Vriksasana (359)Pincha Mayurasana (357)Mayurasana (354)Hamsasana (356)Urdhva Kukkutasana (419)Parsva Kukkutasana (424 and 425)Bakasana (410)Parsva Bakasana (412)Dwipada Koundinyasana (438)Ekapada Koundinyasana I and II (441 and 442)Ekapada Bakasana…

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  • Course Three 176th to 180th week

    5. July 2021 Svenja

    Salamba Sirsasana I (184) for 10 minutesSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275)Supta Padangusthasana (285 to 287)Urdhva Kukkutasana (419)Parsva Kukkutasana (424 and 425)Bakasana (410)Parsva Bakasana (412)Galavasana (427)Ekapada Galavasana (432)Dwipada Koundinyasana (438)Ekapada Koundinyasana I and II (441 and 442)Ekapada Bakasana I and II (446 and 451)finishing each asana with Viparita…

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  • Course Three 166th to 175th week

    28. June 2021 Svenja

    Salamba Sirsasana I (184) for 10 minutesSalamba Sarvangasana I (234) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275)Supta Padangusthasana (285 to 287)Urdhva Kukkutasana (419)Bakasana (410)Parsva Bakasana (412)Galavasana (427)Ekapada Galavasana (432)Dwipada Koundinyasana (438)Ekapada Koundinyasana I and II (441 and 442)Ekapada Bakasana I and II (446 and 451)finishing each asana with Viparita Chakrasana (488 to 499)Paschimottanasana…

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  • Course Three 161st to 165th week

    21. June 2021 Svenja

    Sirsasana and cycle (184 to 218)Urdhva Kukkutasana (419)Bakasana (410)Parsva Bakasana (412)Galavasana (427 and 428)Ekapada Galavasana (432 and 433)Dwi Pada Koundinyasana (438)Ekapada Koundinyasana (441)Adho Mukha Vrksasana (359)Pincha Mayurasana (357)finishing each asana withViparita Chakrasana (488 to 499)Astavakrasana (342 and 343)Bhujapidasana (348)Vasisthasana (398)Visvamitrasana (403)Sarvangasana and cycle (234 to 271)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363-4 and 368)Ekapada Sirsasana and…

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  • Course Three 146th to 155th week

    31. May 2021 Svenja

    Sirsasana and cycle (184 to 218)Urdhva Kukkutasana (419)Bakasana (410)Parsva Bakasana (412)Galavasana (427 and 428)Eka Pada Galavasana (432 and 433)Adho Mukha Vrksasana (359)Pincha Mayurasana (357)finishing these asanas with Viparita Chakrasana (488 to 499)Vasisthasana (398)Kasyapasana (399 and 400)Visvamitrasana (403)Salamba Sarvangasana and cycle (234 to 271 inclusive) ofUttana Padma Mayurasana (267)Supta Padangusthasana (285 to 287)Paschimottanasana (160)Kurmasana and Supta…

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  • Course Three 143rd to 145th week

    24. May 2021 Svenja

    Sirsasana and cycle (184 to 218)Urdhva Kukkutasana (419)Bakasana (410) from Sirsasana II (192)Parsva Bakasana (412)Galavasana (427 and 428)Adho Mukha Vrksasana (359)Pincha Mayurasana (357)Mayurasana (354)Vasisthasana (398)Kasyapasana (399 and 400)Visvamitrasana (403)Salamba Sarvangasana and cycle (234 to 271 except 267)Supta Padangusthasana (285 to 287)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363-364 and 368)Yoganidrasana (391)Ekapada Sirsasana (371)Skandasana (372)Bhairavasana (375)Kalabhairavasana (378)Durvasasana (383)Ruchikasana…

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  • Course Three 137th to 142nd week

    13. May 2021 Svenja

    Sirsasana and cycle (184 to 218)Urdhva Kukkutasana (419)Bakasana (410) from Sirsasana II (192)Parsva Bakasana (412)Galavasana (427 and 428)Adho Mukha Vrksasana (359)Pincha Mayurasana (357)Mayurasana (354)Vasisthasana (398)Kasyapasana (399 and 400)Visvamitrasana (403)Salamba Sarvangasana and cycle (234 to 271 except 267)Supta Padangusthasana (285 to 287)Paschimottanasana (160)Kurmasana and Supta Kurmasana (363-364 and 368)Yoganidrasana (391)Ekapada Sirsasana (371)Skandasana (372)Bhairavasana (375)Kalabhairavasana (378)Durvasasana (383)Ruchikasana…

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