• 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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  • Course Two 55th to 60th week

    12. October 2020 Svenja

    Sirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Urdhva Prasarita Padasana (276 to 279)Paschimottanasana (160)Parivrtta Paschimottanasana (165)Urdhva Mukha Paschimottanasana I (168)Akarna Dhanurasana (173 and 175)Bhujapidasana (348)Kurmasana (363 and 364)Supta Kurmasana (368)Ekapada Sirsasana (371)Padmasana cycle (104 to 120) andSupta Vajrasana (124)Bhekasana (100)Baddha Konasana (102)Marichyasana III…

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  • Course Two 45th to 50th week

    5. October 2020 Svenja

    Salamba Sirsasana I (184)Salamba Sirsasana II (192)Salamba Sirsasana III (194 and 195)Baddha Hasta Sirsasana (198)Mukta Hasta Sirsasana (200 and 201)Parsva Sirsasana (202 and 203)Parivrttaikapada Sirsasana (206 and 207)Ekapada Sirsasana (208 and 209)Parsvaikapada Sirsasana (210)Urdhva Padmasana (211)Parsva Urdhva Padmasana (215 and 216)Pindasana in Sirsasana (218)Salamba Sarvangasana I & II (223 and 235)Niralamba Sarvangasana I & II…

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  • Course Two 36st to 40th week

    28. September 2020 Svenja

    Salamba Sirsasana I (184)Urdhva Dandasana (188)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Parsvaikapada Sirsasana (210)Urdhva Padmasana (211)Parsva Urdhva Padmasana (215 and 216)Pindasana in Sirsasana (218)Salamba Sarvangasana I & II (223 and 235)Niralamba Sarvangasana I & II (236 and 237)Halasana (244)Karnapidasana (246)Supta Konasana (247)Parsva Halasana (249)Ekapada Sarvangasana (250)Parsvaikapada Sarvangasana (251)Urdhva Padmasana (261)Pindasana in Sarvangasana (269)Parsva…

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