5 Sequence abdomen
Supta Svastikasana – a block under the shoulder blades, a block under the head, first arms to the side, then arms above the head Baddha Hasta
Supta Tadasana – with 2 blocks, bring one block under the sacrum, then stretch the arms over the head and press the back of the hands to the floor, have the second block between the inner wrists / thumb .. from here bend one leg to the chest and then straighten it up .. to a variation of..
change sides and repeat 3 times per side or more often according to capacity, then bend both legs and straighten them up to …
Viparita Karani – from here lower one leg to the floor for …
repeat both sides 3 times per side or more often according to capacity, bend both legs and put your feet on the floor, lift your pelvis up and bring the block upright under the sacrum for ..
Chatushpadasana – interlock your fingers behind the block, get on the top of your shoulders and open your chest, then bend one leg, bring it towards your chest and straighten it up for a variant of..
Eka Pada Setubandha Sarvangasana
repeat each side 3 times, bend both legs to the chest and straighten both legs up ..
Viparita Karani, let the sacrum rest heavily on the block
Svastikasana – near the wall, bring a block to the shoulder blades and press the block against the wall, keep the chest lifted and bring the shoulder blades into the body away from the block, stretch the arms up to …
Urdhva Hasta in Svastikasana, bring your thumbs towards the wall
Parvatasana in Svastikasana – bring the little fingers towards the wall
Adho Mukha Svanasana
Svastikasana (right leg first) – Urdhva Hasta Svastikasana .. to
Paripurna Navasana, legs bent, to …
Svastikasana (left leg first) – to ..
Paripurna Navasana, legs bent
repeat each side 3 times – then do…
Svastikasana – Paripurna Navasana – Svatikasana with your legs straight in Paripurna Navasana
repeat 3 times on each side, each time changing the cross of the legs in Svastikasana
Adho Mukha Svastikasana – block under the chin, bring your sternum forward and make the back concave
Parsva Svastikasana – 2x on each side
Adho Mukha Svanasana
Tadasana – block between the legs
Urdhva Hastasana – block between the legs and block between the wrists, press the blocks and make the legs and arms compact
Garudasana – 2 times per side
Vrksasana – 2 times on each side
Utthita Trikonasana – 2 times per side
Supta Padangusthasana I – with the lower leg bent (use a strap if you can’t grab your big toe)
Supta Padangusthasana II – with the lower leg bent
Supta Padangusthasana I (use a strap if you can’t grab your big toe)
Supta Padangusthasana II
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