3 Regenerative Sequence

Supta Swastikasana – supported with bolster
Supta Baddha Konasana – supported with bolster
Matsyasana – supported with bolster, first arms at the sides, then arms over the head for Baddha Hasta
Supta Virasana – supported with bolster
Virasana
Parvatasana in Virasana
Adho Mukha Virasana – supported with bolster and a rolled blanket under the forehead
Adho Mukha Svanasana – head supported, hands on blocks
Uttanasana – head supported, wrists on blocks
Viparita Dandasana – cross bolster, arms at sides, arms over the head
Viparita Dandasana with chair – head supported, 1. hands grip the chair from the outside; 2. hands grip the front legs of the chair from the inside; 3. arms over your head
Salamba Sarvangasana with chair – 1. heels on the wall; 2. legs vertical for a variation of Viparita Karani; 3. legs in Baddha Konasana on the back of the chair
Ardha Halasana with chair
Variation Viparita Karani – with bolster under the chest and chair for the calves
Variation of Setubandha Sarvangasana with the legs in Baddha Konasana – a block under the sacrum and the outer edges of the foot to the chair
Setubandha Sarvangasana – with two bolsters lengthways
Savasana – with a pranayama pillow lengthways under the upper body and a bolster across the back of the knees

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