Intermediate Sequence standing asanas – hip openers

Svastikasana
Urdhva Hasta Svastikasana
Parsva Svastikasana – to the right
Urdhva Hasta Svastikasana
Parsva Svastikasana – to the left
Adho Mukha Svastikasana
Svastikasana – switch the cross of the legs
Urdhva Hasta Svastikasana
Parsva Svastikasana – to the right
Urdhva Hasta Svastikasana
Parsva Svastikasana – to the left
Adho Mukha Svastikasana
Adho Mukha Svanasana
Vajrasana
Parvatasana in Vajrasana
Gomukhasana arms in Vajrasana
Parvatasana in Vajrasana
Adho Mukha Svanasana
Adho Mukha Virasana
Supta Tadasana
Supta Padangusthasana I – with strap
Supta Padangusthasana II – with strap
Supta Padangusthasana III – bend the right leg, bring the right knee to the side, hold the right heel with the left hand and bring the right heel closer to the left shoulder, at the same time bring the right knee away from the floor, the right shin parallel to the chest, bend your right arm as in Gomukhasana and put your head between your right shin and arm through the opening
Supta Padangusthasana I – bring the chin to the shin
Tadasana
Urdhva Hastasana
Baddhanguliyasana
Tadasana
Utthita Hasta Padangusthasana I – with chair, first hands on the hips, then raise your arms
Utthita Hasta Padangusthasana I – with belt
Utthita Hasta Padangusthasana I – classic, grab your big toe with your index finger, middle finger and thumb
Parsva Hasta Padangusthasana – with chair, first hands on hips, then stretch your arms up
Parsva Hasta Padangusthasana I – with belt
Parsva Hasta Padangusthasana I – classic, grab your big toe with your index finger, middle finger and thumb
Utthita Trikonasana – with chair, front foot on the chair, put the lower hand on the seat from the chair, first bring the upper arm straight up and then over the head as in Utthita Parsvakonasana.
Trikonasana – with two blocks, bring the front foot on the block and the lower hand on the block on the floor, grasp the front inner thigh with the upper hand, turn the abdomen and chest towards the ceiling, straighten the arm at shoulder height to the side, bring your arm straight up and then over your head as in Utthita Parsvakonasana.
Virabhadrasana II – with a block under the front foot, stretch the arms to the sides at shoulder height, turn the arms out of the shoulder joint, turn the palms up towards the ceiling, bring the arms straight up, then to Gomukhasana.
Adho Mukha Svanasana – hands up on blocks
Adho Mukha Svanasana – heels up on the wall
Adho Mukha Virasana
Adho Mukha Svanasana – feet closed, heels on the floor against the wall ..to ..
Eka Pada Adho Mukha Svanasana – on wall
Dandasana – buttocks and back against wall
Parvatasana in Dandasana, bring the back of your legs to the floor and stretch your palms up towards the ceiling, make your upper arms compact, lengthen both sides of your body.
Ardha Adho Mukha Vriksasana – on the wall, find the distance to the wall from Dandasana, place your hands where the heels were in Dandasana, come to Adho Mukha Svanasana and walk your feet up the wall, bring your feet to waist level and press the soles of your feet firmly against the wall, open the back of your knees to the ceiling, stretch your arms and bring your shoulders away from the floor, suck your shoulder blades in.
Baddha Hasta Uttanasana
Ardha Adho Mukha Vriksasana .. to ..
Eka Pada Ardha Adho Mukha Vriksasana
Baddha Hasta Uttanasana – bring the buttocks to the wall and walk your feet forward, clasp your hands behind your back and stretch your arms over your head.
Adho Mukha Svanasana – heels up on the wall
Sirsasana
Virasana
Parvatasana in Virasana
Parsva Parvatasana in Virasana
Bharadvajasana I- grasp the heel with the back hand
Salamba Sarvangasana
Eka Pada Sarvangasana
Halasana
Supta Konasana
Halasana – arms over head
Savasana




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