Active sequenceSurya Namaskar, 6 rounds, depending on abilityAdho Mukha Vrksasana, 30 seconds to a minutePincha Mayurasana (or the preparation), 30…
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Sequence Virabhadrasana III
Read moreAdho Mukha Virasana – block under the chin, bring the chin and sternum forward, straighten the arms and the sides…
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Course Two 66th to 70th week
Read moreSirsasana and cycle (184 to 218 except 192, 194, 195, 198 and 200-1)Adhomukha Vrksasana (359)Mayurasana (354)Padma Mayurasana (355)Nakarasana (68 to…
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Intermediate Sequence backbends with chair
Read moreTadasanaSurya Namaskar … repeat 3 to 10 times:Tadasana – Urdhva Hastasana – Uttanasana – Adho Mukha Svanasana – Urdhva Mukha…
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Course Two 61st to 65th week
Read moreSirsasana and cycle (184 to 218)If the Salamba Sirsasana II & III (192,194 and 195), Baddha Hasta Sirsasana (198) and…
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Light on Yoga – Surya Namaskar
Read moreLight on Yoga – Surya Namaskar Those who wish to prostrate to the sun (surya namaskar) and to develop the…
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Three day course – Third day
Read moreLight on Yoga – Three day course – Third day of the week Salamba Sirsasana I (184) for 10 minutesUtthita…
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Advanced forwardbends and twists
Read morePadmasana or SwastikasanaAdho Mukha SvastikasanaParsva Adho Mukha SvastikasanaAgnistambhasanaAdho Mukha AgnistambhasanaParsva Adho Mukha AgnistambhasanaSvastikasanaParsva Svastikasana (to the right)NavasanaParsva Svastikasana (to the…
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Course Two 55th to 60th week
Read moreSirsasana and cycle (184 to 218)Sarvangasana and cycle (234 to 271 except 267)Jatara Parivartanasana (275)Supta Padangusthasana (285 to 287)Anantasana (290)Urdhva…
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Three day course – Second day
Read moreLight on Yoga – Three day course – Second day of the week Salamba Sirsasana I (184) for 10 minutesParsva…