Sequence forward bends twists

Urdhva Prasarita Padasana – legs up on wall
Urdhva Prasarita Padasana – legs to Supta Konasana
Urdhva Prasarita Padasana – legs to Baddha Konasana
Supta Baddha Konasana – toes touch the wall
Adho Mukha Svanasana – heels on the floor against the wall, bring feet together .. come to ..
Eka Pada Adho Mukha Svanasana – on wall
Ardha Adho Mukha Vriksasana – on wall
Baddha Hasta Uttanasana
Adho Mukha Svanasana – hands on blocks on wall
Sirsasana
Adho Mukha Virasana

Tadasana
Urdhva Hastasana
Padagulpasana
Adho Mukha Svanasana – hands on blocks
Padagulpasana
Urdhva Hastasana
Tadasana
repeat 3 times

Tadasana
Urdhva Hastasana
Padagulpasana
Adho Mukha Svanasana – hands on blocks
Parsvottanasana – concave back – hands on blocks
Adho Mukha Svanasana – hands on blocks
Parsvottanasana – concave – hands on blocks ..to ..
Parsvottanasana – extend the arms – extend the upper body over the front leg
Adho Mukha Virasana – hands on high blocks
Adho Mukha Virasana – hands on flat blocks
Adho Mukha Virasana – hands on high blocks –
Rotation – the right hand remains on the block, bring the left arm under the right arm – turn the abdomen and chest from left to right, bring the left shoulder blade in and the left chest forward, press the right hand into the block, leave both sitting bones grounded on your heels
repeat the other side
Adho Muhka Svanasana – hands on blocks ..to ..
Parsvottanasana – concave ..to ..
Parivrtta Trikonasana – press the lower hand firmly into the block or into the floor, bring the lower chest forward and the upper shoulder and arm back, push the back heel firmly into the floor, bring the weight into the back leg .. back to …
Parsvottanasana – concave ..to ..
Adho Mukha Svanasana – hands on blocks
repeat the other side
Dandasana
Janu Sirsasana
Paschimottanasana
Bharadvajasana I – grab heel, or bring the back hand to the floor
Salamba Sarvangasana
Halasana
Savasana




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