Sequence hip openers and backbends

10. August 2020

Matsyasana – block between the shoulder blades, press your palms into the wall
Adho Mukha Svanasana – hands on blocks on wall
Setubandha Sarvangasana – with block, soles of the feet on the wall
Uttana Mayurasana – with block
Adho Mukha Svanasana – hands on blocks, heels raised on wall
Trikonasana
Adho Mukha Svanasana – hands on blocks
Parighasana
Adho Mukha Vriksasana
Variation of Visvamitrasana – with the front foot raised on blocks, back leg bent
Parvakonasana – with grip – right side
Adho Mukha Svanasana
Parvakonasana – with grip – left side
Sirsasana
Parsva Sirsasana
Sirsasana II … to …
Bakasana…. to…
Sirsasana II .. to
Urdhva Padmasana in Sirsasana … to ..
Urdhva Kukkutasana…. to…
Sirsasana II
Pincha Mayurasana
Vrischikasana – with chair
Pincha Mayurasana
Variation Vrischikasana – with chair and wall, legs straight and soles of the feet on the wall
Vrischikasana – with chair
Preparation Urdhva Dhanurasana: stand in Tadasana facing the wall, have some distance from the wall.
Bring the pelvis forward to the wall, lift your heels, press the pubic bone into the wall and suck the coccyx in. Lift the entire front body, from the pubic bone to the navel to the sternum. Pull the shoulder blades down and bring them into the body, bring the sternum forward and up. Turn your arms out, roll your shoulders back and bring your armpits forward, bring your hands on your back inner thighs. Bring your head back and look up to the ceiling.
Chathuspadasana – with a chair, grab the front legs of the chair, bring your feet on the seat from the chair and lift the pelvis, bring the pelvis over your shoulders and open your chest, put your hands next to your ears, press your feet in the chair and the hands to the floor and straighten your arms, come to …
Urdhva Dhanurasana – with your feet raised on a chair
Repeat several times
Uttanasana – with chair, feet as wide as the mat
Salamba Sarvangasana – toes on the wall
Salamba Sarvangasana
Niralamba Sarvangasana – toes on the wall
Supta Konasana – soles of the feet on the wall
Savasana – with bolster under the back of the knees

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