Sequence to Kapotasana

Supta Virasana – two blocks upright and across the shoulder blades and at the back of the head, turn your arms out, then straighten your arms above your head and reach for your elbows, straighten your arms over your head, fold your fingers into Parvatasana
Supta Virasana – two blocks, one upright, the other flatter, straighten your arms over your head and grab the block, straighten the arms over your head, clasp your fingers to Parvatasana.
Supta Virasana – a block upright and across the shoulder blades, bring the crown of the head to the ground, grab the heels, then straighten the arms over your head and grab your elbows.
Supta Virasana – a block upright and lengthways under the thoracic spine, straighten the arms over your head and grab your elbows.
Virasana
Parvatasana in Virasana
Gomukhasana in Virasana
Paschima Namaskar in Virasana
Adho Mukha Svanasana
Gomukhasana
Adho Mukha Svanasana
Utthita Trikonasana – repeat 2x
Adho Mukha Svanasana
Utthita Hasta Padasana – hands in Paschima Namaskar to Gomukhasana
Trikonasana – arms Gomukhasana, then release the grip, bring the hand to the floor, upper hand stays in Paschima Namaskar … to
Utthita Hasta Padasana – hands in Paschima Namaskar – arms to Gomukhasana – repeat the other side
Paschima Namaskarasana
Supta Padangusthasana I – chin to shin
Eka Pada Supta Virasana – the other leg to Supta Padangusthasana, grab belt or big toe
Adho Mukha Svanasana
Preparation Eka Pada Rajakapotasana II – back foot and hand like Bhekasana
Eka Pada Rajakapotasana I
Eka Pada Bhekasana
Bhekasana
Preparation Padangustha Dhanurasana – lie on your abdomen and face the wall, come close to the wall with your pubic bone, suck your coccyx in, put your hands on the ground first and lift your pubic bone, your navel, your sternum up, then straighten the arms up against the wall, palms against the wall.
Padangustha Dhanurasana – stay on the wall, bend your arms back, bend your legs and bring the soles of your feet to the back of your head, grab the back of your feet with your hands, or use a belt.
Adho Mukha Vriksasana
Adho Mukha Vriksasana – place your hands on the floor with some distance from the wall, come up and bring your heels to the wall,
then bring the back of the legs and buttocks to the wall so that the chest opens and widens, straighten the arms and lift the shoulders, bring the shoulder blades firmly in.
Supta Virasana
Paryankasana
Kapotasana – preparation: put your feet up and grab your ankles, bring your feet together, lift your heels so that the balls of your toes touch the floor, then put your buttocks on your heels, straighten your arms over your head, crown of your head on the floor, bring your hands next to your ears as in Urdhva Dhanurasana, press your hands into the floor and straighten your arms, lift your pelvis and buttocks, bring the crown of your head back to the floor, walk your hands closer to your feet and come up again, repeat until your hands are close to your feet, try to grab your feet and bring the crown of your head on the soles of your feet for Kapotasana.
Adho Mukha Svanasana – feet as wide as the mat
Parsva Uttanasana – buttocks to the wall
Prasarita Padottanasana – grab the ankles
Prasarita Padottanasana – hands on the ground ..to ..
Parsvottanasana – right side
Prasarita Padottanasana ..to ..
Parsvottanasana – left side
Sirsasana
Ardha Halasana – with chair and bolster, thighs supported
Savasana – with chair




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