10 Sequence abdomen

Vajrasana
a blanket on the mat for the shins and a strap tied around the ankles.
Place a blanket on the calves and pull deep into the back of the knee.
Lengthen your shinbones by lifting your knees slightly.
Parvatasana in Vajrasana
Abdomen soft, raise the chest from the extension of your arms. Bring the outer upper arms from the outside in and stretch the inner upper arms long.
Creating space from inside and compactness and stability from the outside.
Extend your arms and then turn your arms out of your shoulder joint and palms up, to:
Urdhva Namaskarasana in Vajrasana
Stretch your arms, lift your chest, abdomen soft.
Dandasana
Urdhva Prasarita Padasana
with belt: large loop around the soles of the feet and around the upper body near the armpits, shoulder blades inside. The feet can come over the chest, the belt is vertical, arms go to the sides and turn out, then arms to Parvatasana.
Open the back of the legs, stretch the inner legs and pull the outer legs back.
Dandasana
hands to Parvatasana and Urdhva Namaskarasana
Adho Mukha Svanasana
hands and feet on the floor, a blanket under his heels,
first lift your heels and then press the heels down into the blanket by stretching the legs and bringing back the thighs and shins.
Padagulpasana
Adho Mukha Svanasana
Padangusthasana
also let your wrists go apart, widen your chest
Adho Mukha Svanasana
Padahastasana
Adho Mukha Svanasana – hands on blocks
Sirsasana
with blocks between the elbows,
Elbow tips squeeze the block, checking that the elbows do not separate, strengthening the action in the arms.
Supta Padangusthasana I
with belt, thin rolled blanket under the neck,
to relax the neck after the headstand and to relax the head. The head does not press down into the ground, but rests on the ground, the eyes relax, the brain relaxes.
Bring your thighs back, shins back, only the foot comes closer.
both sides
Supta Padangusthasana II
with belt, thin rolled blanket under the neck
Baddha Konasana
sit elevated on block, back and buttocks against the wall, block at some distance from the wall, a second block between feet, press the outer edge of the foot downwards. Press your knees down and suck your thighbones back into your hip.
Abdomen soft so that the groins remain soft.
Turn the block, bring it wider.
Bring the block even wider, bring the knees towards the floor.
Baddha Konasana – without blocks
Dandasana
Navasana
to Svastikasana and Parsva Svastikasana on the right
Navasana
left to Svastikasana and Parsva Svastikasana
Repeat three times
Navasana
Salabhasana – arms and hands like in Chaturanga Dandasana,
bring your hands up away from the floor 3 x
Navasana
Salabhasana – extend arms forward 3x
Navasana
Salabhasana – extend arms back 3 x
Navasana
Adho Mukha Svanasana – hands on blocks
Marichyasana III – sitting on a block 2 x
Adho Mukha Svanasana – hands on blocks
Supta Baddha Konasana
Supta Svatikasana
Setubandha Sarvanagasana with brick under sacrum
Uttana Padma Mayurasana – for advanced
Salamba Sarvangasana
Halasana
Supta Konasana
Halasana to Parsva Halasana
Karnapidasana
Savasana
Watch your breath as someone watches a flower, tree, or river.
Realease yourself in yourself.