Twists

Sequence

Svastikasana
Adho Mukha Svastikasana
Parsva Adho Mukha Svastikasana – right and left side
change the cross of the legs and repeat:
Adho Mukha Svastikasana
Parsva Adho Mukha Svatikasana – right and left side
Svastikasana
Paripurna Navasana … to …
Parsva Svatikasana – right side
Paripurna Navasana … to …
Parsva Svastikasana – left side
repeat each side three times
Agnistambhasana
Adho Mukha Agnistambhasana
Parsva Agnistambhasana
change the cross of the legs
Agnistambhasana
Adho Mukha Agnistambhasana
Parsva Agnistambhasana
Adho Mukha Svanasana
Utthita Trikonasana – right side
Adho Mukha Svanasana
Utthita Trikonasana – left side repeat 2x
Adho Mukha Svanasana
Parsvottanasana – right side a) concave and b) classic and c) to the side
Adho Mukha Svanasana
Parsvottanasana – repeat the left side
Adho Mukha Svanasana
Parsvottanasana – concave … to …
Parivrtta Trikonasana – right side … to …
Parsvottanasana – concave
Adho Mukha Svanasana
Parsvottanasana – concave … to …
Parivrtta Trikonasana – left side
Parsvottanasana – concave
Adho Mukha Svanasana
Gomukhasana – feet to the edges of the mat, buttocks on the floor
Parsva Gomukhasana
Utthita Hasta Padangusthasana – right side … to …
Parivrtta Hasta Padangusthasana – right side
Utthita Hasta Padangusthasana – left side … to …
Parivrtta Hasta Padangusthasana – left side
Uttanasana – concave, hands flat on the floor or on blocks … to …
Parivrtta Trikonasana – right side
Uttanasana – concave, hands flat on the floor or on blocks … to …
Parivrtta Trikonasana – left side
Supta Tadasana
Supta Padangusthasana I – right side
Parivrtta Supta Padangusthasana – right side
Supta Padangusthasana I – left side
Parivrtta Supta Padangusthasana – left side
Jathara Parivartanasana
Adho Mukha Svanasana … to …
Parivrtta Parsvakonasana – right side
Adho Mukha Svanasana … to …
Parivrtta Parsvakonasana – left side
Adho Mukha Svanasana
Prasarita Padottanasana
Sirsasana
Parsva Sirsasana
Parivritta Eka Pada Sirsasana
Ardha Matsyendrasana
Marichyasana I
Marichyasana II
Marichyasana III
Marichyasana IV
Matsyendrasana II
Paschimottanasana
Salamba Sarvangasana
Parsva Sarvangasana
Parsva Urdhva Padmasana
Pindasana in Sarvangasana
Halasana
Parsva Halasana
Halasana
Savasana