Sequences of Asanas

tag:blogger.com,1999:blog-2526451062283624542011-07-07T20:21:46.991-07:00Sequences of AsanasSequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.comBlogger251100tag:blogger.com,1999:blog-252645106228362454.post-56183935298500881532009-09-26T06:09:00.001-07:002009-09-26T06:09:36.233-07:00Sequence 25 - Restoratives 1 hour<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Padasana at wall 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Dwi Pada Upavistha Konasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Viparita Dandasana – cross bolster x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Adho Mukha Pavanmuktasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Viparita Karani x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Savasana x 10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-5618393529850088153?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-61995592087835624282009-09-26T06:08:00.001-07:002009-09-26T06:08:55.486-07:00Sequence 24 - Ustrasana<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana III<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – Gomukhasana cycle - Paschima Namaskar<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana 3 x 1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Eka Pada Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Vajrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – Urdhva Mukha Svanasana 3 x10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Utthita Hasta Padasana – over blanket/mat roll<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Salabhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bhujangasana I & II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Catushpadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dhanurasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parighasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – head on bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana – bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Adho Mukha Virasana – bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana – bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Niralamba Sarvangasana – Viparita Karani – Akunchasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Padasana at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-6199559208783562428?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-85892973203907128702009-09-19T07:05:00.000-07:002009-09-19T07:06:01.433-07:00Sequence 23 - Forward bends – 3hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padahastasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padagulfasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Trianga Mukhaikapada Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Marichyasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Baddha Pada Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Krounchasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Kurmasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Viparita Karani<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-8589297320390712870?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-83253427914141459062009-09-19T06:56:00.000-07:002009-09-19T06:57:27.725-07:00Sequence 22 – Ustrasana 2 ½ hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Tadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – Gomukhasana cycle - Paschima Namaskar<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana – 3 x 1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana III<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana x 1<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Vajrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Supta Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – Urdhva Mukha Svanasana 3 x10<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana x 1<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Tadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<br />Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Utthita Hasta Padangusthasana – over mat/blanket roll<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana x 1<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Tadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS""><span style="mso-spacerun:yes"> </span>Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Tadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Salabhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bhujangasana I & II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana x 1<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Tadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Catushpadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dhanurasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Tadasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parighasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana x 1<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – head on block<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Niralamba Sarvangasana – Viparita Karani – Akunchasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Viparita Karani<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-8325342791414145906?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-49786887865515716752009-09-19T06:35:00.001-07:002009-09-19T06:35:34.383-07:00Sequence 21 – Ardha Matsyendrasana I – 2 ½ hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – Gomukhasana arm cycle<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana – twist variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sarvangasana – twist variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Dandasana – once with belt, then without<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Gomukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana I – variation – leg extended<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Ardha Chandrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Gomukhasana on blocks<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana I – variation – seated on floor<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bharadvajasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bharadvajasana II – no clasp<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bharadvajasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bharadvajasana II – clasp<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Gomukhasana – classic<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana I on bolster – belt, no belt<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Marichyasana I on bolster – belt, no belt<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bhadrasana – no clasp<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bhadrasana – clasp<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Marichyasana III – elbow over knee<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Marichyasana III – hold belt<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – knees supported <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – feet supported<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana on blanket roll<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana I – seated on foot and blanket pad<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana I – seated on foot – blanket pad<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – head on block <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Baddha Konasana – arched<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4978688786551571675?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-42118919934475812902009-09-19T06:12:00.000-07:002009-09-19T06:13:07.276-07:00Sequence 20 - Paschimottanasana 2 ½ hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsvottanasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padangusthasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padahastasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padagulfasana -<span style="mso-spacerun:yes"> </span>Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana I & II – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana I & II & III – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dandasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Trianga Mukhaikapada Paschimottanasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Krounchasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Eka Pada Upavistha Konasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Dwi Pada Upavistha Konasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Paschimottanasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ubhaya Padangusthasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Paschimottanasana II – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Baddha Konasana - Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Kurmasana - Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Marichyasana I – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Pada Paschimottanasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana – Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Niralamba Sarvangasana – Viparita Karani – Akunchasana – Viparita Karani<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Baddha Konasana – arched over bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Savasana II<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4211891993447581290?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-41980098250951517562009-09-19T06:11:00.001-07:002009-09-19T06:11:53.530-07:00Sequence 19 – Urdhva Prasarita Eka Padasana<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Surya Namaskar – with lunges<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Chandrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsvottanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana I&II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padahastasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padagulfasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana – blanket roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – Gomukhasana arms cycle - Paschima Namaskar<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Adho Mukha Svanasana – at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Rajakapotasana – forward on bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana I & II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Trivikramasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Krounchasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Baddha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Samakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana – Hanumanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Eka Padasana – knee at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Eka Padasana – foot at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Padagulfasana – block for head<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Viparita Karani<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4198009825095151756?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-62159936982949144432009-08-31T06:35:00.000-07:002009-08-31T06:36:29.725-07:00Sequence 18 – Backbends – Master Class<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Surya Namaskar<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Ardha Chandrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Hanumanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana I – variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Dhanurasana – hands at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana – over blanket roll<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana – head on blocks<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Jathara Parivartanasana – knees bent<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-6215993698294914443?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-54676041183105816132009-08-31T06:30:00.001-07:002009-08-31T06:30:50.575-07:00Sequence 17 – Dwi Pada Viparita Dandasana<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – hands to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – heels to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Surya Namaskar <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Tadasana – Gomukhasana arm variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – hands to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – heels to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Ardha Chandrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parivrtta Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Hanumanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – Gomukhasana arm variation<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Eka Pada Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Virabhadrasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Rajakapotasana – at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Rajakapotasana – forward<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana to Urdhva Mukha Svanasana 3 x10 cycles<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Urdhva Dhanurasana – hands at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Dhanurasana – over bench, arms at wall <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana – elbows on floor, hold chair legs<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Viparita Dandasana – elbows at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Jathara Parivartanasana – knees bent<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana – 3 variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Dwi Pada Upavistha Konasana – vertical bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-5467604118310581613?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-41264826537637851132009-08-26T06:20:00.000-07:002009-08-26T06:21:18.989-07:00Sequence 16 – lower backache 1 ½ hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana - over chair back rest x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Uttanasana – over chair back rest x 3mins on each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana x 3mins – hands to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana x 3mins on each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Marichyasana<span style="mso-spacerun:yes"> </span>x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Hasta Padangusthasana I – weights <span style="mso-spacerun:yes"> </span>x 2mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Hasta Padasana – weights x 2mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Malasana – blanket roll on thighs x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Pavanmuktasana – bench x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Pavanmuktasana x 3mins on each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Padasana at wall x 5mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4126482653763785113?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com1tag:blogger.com,1999:blog-252645106228362454.post-88744775412847242502009-08-26T06:08:00.000-07:002009-08-26T06:09:06.982-07:00Sequence 15 – 3hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Tadasana – arm variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utkatasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Garudasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virabhadrasana II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Utthita Parsvakonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Chandrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsvottanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana I & II<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Prasarita Padasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Hanumanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Trianga Mukhaikapada Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Krounchasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Virasana – Gomukhasana arms cycle<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Eka Pada Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Utthita Hasta Padasana – over mat roll<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bhujangsana I <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Mukha Svanasana – hands on blocks<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ustrasana – blocks between feet – bolster for hands<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Viparita Dandasana – bolsters crossed<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Viparita Dandasana - chair <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Dhanurasana – bench<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Parsva Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Bharadvajasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Marichyasana III<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Matsyendrasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Baddha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Salamba Purvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Setubandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Viparita Karani<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-8874477541284724250?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-43171952909521516472009-08-26T06:07:00.000-07:002009-08-26T06:08:07.050-07:00Sequence 14 – Restoratives<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Eka Pada Virasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Virasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Baddha Konasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Sirsasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Viparita Karani Sirsasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Viparita Dandasana – crossed bolster x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Urdhva Dhanurasana – over bench x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Dwi Pada Upavistha Konasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Ardha Halasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Setubandha Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Viparita Karani x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Savasana x 10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4317195290952151647?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-55450124767484717552009-08-20T06:23:00.000-07:002009-08-20T06:24:31.476-07:00Sequence 13 – 2hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana at wall x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana forward x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Rajakapotasana forward x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana II x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – blanket roll x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana x 5mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Supta Baddha Konasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Viparita Karani x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Savasana x 10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-5545012476748471755?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-65182903232503485592009-08-19T06:50:00.000-07:002009-08-19T06:56:24.472-07:00Sequence 12 – shoulders 1 ½ hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dandasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschima Parvatanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Paschima Baddha Hastasana x 2mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Paschima Baddha Hastasana x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Vatayanasana (arms only) <span style="mso-spacerun:yes"> </span>x 2mins on a side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Gomukhasana (arms only) x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Paschima Namaskar x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Viparita Karani Sirsasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Dwi Pada Viparita Dandasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Ardha Halasana<span style="mso-spacerun:yes"> </span>x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Setubandha Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Viparita Karani x 10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-6518290323250348559?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-13160588052464337612009-08-19T06:33:00.000-07:002009-08-19T06:41:34.372-07:00Sequence 11 - 2hours<p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – hands at wall x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – hands down x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Adho Mukha Svanasana – heels to wall x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – hands down x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Prasarita Padottanasana x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana at wall x8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana (arms forward) x 4mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana (hold feet) x 4mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Anjanayasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Eka Pada Rajakapotasana forward x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Supta Padangusthasana II x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Uttanasana – on slant plank x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana x 4mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Supta Baddha Konasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Viparita Karani x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-1316058805246433761?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-6235312430749235482009-08-19T06:31:00.000-07:002009-09-19T06:09:52.628-07:00Sequence 10 - 3hours<p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Svanasana – hands to wall x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Svanasana – heels to wall x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Utthita Trikonasana x 1min on a side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Ardha Chandrasana x 1min on a side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Parsvottanasana x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Prasarita Padottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Uttanasana – blanket roll under heels x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Padagulfasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Virasana with Gomukhasana arm variations x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Vrksasana 3x1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Sirsasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Supta Utthita Hasta Padasana – over mat roll x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Dwi Pada Viparita Dandasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Supta Padangusthasana I & II x5mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Sukhasana x 1min on a side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Parsva Sukhasana x 1min on a side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Parivrtta Adho Mukha Sukhasana x 1min each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Sukhasana x 1min each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Parsva Dandasana x 1min each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Parivrtta Paschimottanasana x 1min each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Paschimottanasana x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Bharadvajasana x 2mins on a side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Viparita Karani Sirsasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Niralamba Sarvangasana (5mins) – <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Viparita Karani (5mins) – then, Akunchasana (5mins)<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS";mso-ansi-language: DEfont-family:";">Ardha Halasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS";mso-ansi-language: DEfont-family:";">Setubandha Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS";mso-ansi-language: DEfont-family:";">Viparita Karani x10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-623531243074923548?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-14431819652285674572009-08-19T06:15:00.000-07:002009-08-26T06:19:10.932-07:00Sequence 9 - Restoratives<p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Virasana x5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Sukhasana x 10mins <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Svanasana – hands to wall x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Svanasana – heels to wall x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Prasarita Padottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Sirsasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Dwi Pada Viparita Dandasana – cross bolster x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Uttanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Parsva Uttanasana x3mins each<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Niralamba Sarvangasana (5mins) – Viparita Karani (5mins) – Akunchasana (5mins)<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Dwi Pada Upavistha Konasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Janu Sirsasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Parsva Pavanmuktasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Ardha Halasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS";mso-ansi-language: DEfont-family:";">Setubandha Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS";mso-ansi-language: DEfont-family:";">Viparita Karani x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-1443181965228567457?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-45421830933724630262009-08-19T06:08:00.000-07:002009-09-19T06:09:30.171-07:00Sequence 8 - 2hours<p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Supta Baddha Konasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Sukhasana x 10mins (5min on a side)<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Svanasana – hands to wall x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Svanasana – heels to wall x 3mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Padagulfasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Prasarita Padottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Virasana with Gomukhasana arm variations x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Vrksasana 3x1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Sirsasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Adho Mukha Virasana x 2mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Supta Padangusthasana I & II x3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Anjanayasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Hanumanasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Dwi Pada Viparita Dandasana – cross bolster x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Chair Dwi Pada Viparita Dandasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Baddha Konasana at wall x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Dwi Pada Upavistha Konasana x5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Sarvangasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Janu Sirsasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Ardha Halasana x10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Setubandha Sarvangasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"font-family:";">Viparita Karani x10mins<o:p></o:p></span></p> <span style="font-family:"Trebuchet MS";mso-fareast-font-family: "Times New Roman";mso-bidi-Times New Roman";mso-ansi-language: EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SAfont-family:";font-size:12.0pt;">Savasana</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4542183093372463026?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-75361850239804222072009-08-18T07:19:00.000-07:002009-08-18T07:21:17.693-07:00Sequence 7 - Restoratives<p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Adho Mukha Virasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Adho Mukha Svanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Prasarita Padottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Supta Padangusthasana II & III x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Jathara Parivartanasana – knees bent x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Supta Baddha Konasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Supta Virasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Supta Matsyasana x 4mins each side <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Chair Dwi Pada Viparita Dandasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Sirsasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Chair Bharadvajasana x 2mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Adho Mukha Sukhasana x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";color:black; mso-ansi-language:DE">Uttanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";color:black; mso-ansi-language:DE">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS";color:black">Trianga Mukhaikapada Paschimottanasana x 5mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Janu Sirsasana x 5mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Dwi Pada Upavistha Konasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Baddha Konasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Sarvangasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-family:"Trebuchet MS"">Chair Ardha Halasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Setubandha Sarvangasana x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Viparita Karani x 8mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-family:"Trebuchet MS";mso-ansi-language: DE">Savasana x 8mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-7536185023980422207?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-42671110652878757882009-08-18T07:02:00.000-07:002009-08-26T06:20:26.079-07:00Sequence 6 - Vata imbalance<p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Eka Pada Pavanmukhtasana x 3mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Dwi Pada Pavanmukhtasana x 5mins – feet at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Adho Mukha Virasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Paschimottanasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Supta Baddha Konasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Janu Sirsasana x 5mins each side<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Dwi Pada Upavistha Konasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Jathara Parivartanasana – knees bent x 10mins</span></p><p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parsva Pavanmuktasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS"; mso-ansi-language:DEfont-family:";color:black;">Setu Bandha x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="Trebuchet MS"; mso-ansi-language:DEfont-family:";color:black;">Viparita Karani x 10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-4267111065287875788?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-81463830909176080802009-08-18T06:59:00.000-07:002009-09-19T06:08:59.909-07:00Sequence 5 - Janu Sirsasana<p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">A sequence of asanas to improve <b style="mso-bidi-font-weight:normal">Janu Sirsasana</b><o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;"><o:p>Supta Baddha Konasana</o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Adho Mukha Svanasana – hands at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parivrtta Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Urdhva Prasarita Eka Padasana – bent knee/shin bone at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Urdhva Prasarita Eka Padasana – toes up wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Adho Mukha Svanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Eka Pada Adho Mukha Svanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Padagulfasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Uttanasana – hands on floor<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Adho Mukha Svanasana – hells to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Virasana - <span class="apple-style-span">Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana – Garudasana - Gomukhasana Paschima Namaskar</span> – arms variations<o:p></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="Trebuchet MS"; font-family:";color:black;">Adho Mukha Vrksasana<o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="Trebuchet MS"; font-family:";color:black;">Sirsasana<o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="Trebuchet MS"; font-family:";color:black;">Tadasana – Gomukhasana arms<o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="Trebuchet MS"; font-family:";color:black;">Sarvangasana<o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="Trebuchet MS"; font-family:";color:black;">Paschimottanasana <o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="Trebuchet MS"; font-family:";color:black;">Janu Sirsasana</span></span><span style="Trebuchet MS"; font-family:";color:black;"><o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Supta Padangusthasana I & II<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Padangulfasana – feet on slant plank<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Uttanasana – feet on slant plank<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Eka Pada Rajakapotasana – forward<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Baddha Konasana – Adho Mukha Baddha Konasana – Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Upavistha Konasana – Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Dwi Pada Upavistha Konasana – Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parivrtta Eka Pada Upavistha Konasana – Eka Pada Upavistha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Dwi Pada Upavistha Konasana – Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Paschimottanasana – Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parivrtta Janu Sirsasana – Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Paschimottanasana – bolster for head<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Supta Utthita Hasta Padasana – over bolster<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Jathara Parivartanasana – knees bent<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Chair Dwi Pada Viparita Dandasana – bolster for head<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Ardha Uttanasana – hands on blocks<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parsva Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Baddha Hasta Uttanasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Parsva Pavanmukhtasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Setu Bandha<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS";font-family:";color:black;">Viparita Karani<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-8146383090917608080?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-30532063863187148592009-08-17T06:37:00.000-07:002009-09-19T06:08:35.013-07:00Sequence 4 - Adho Mukha Svanasana<p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">A sequence to improve your understanding of <span style="mso-spacerun:yes"> </span><b style="mso-bidi-font-weight:normal">Adho Mukha Svanasana</b><o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;"><o:p> Adho Mukha Virasana</o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Ardha Chandrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Padagulfasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Virasana – (Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana – Gomukhasana Paschima Namaskar) – arms variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Sirsasana II & I<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – palms at wall, wrist on floor – extend from elbows to shoulders<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – middle finger to wall, head on block – move middle finger up & forward to move head on block back<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – hands on height (some folded mats) – dig dorsal spine in<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – hands on horizontal blocks, fingers up – extension of elbows<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll for heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – hands on vertical blocks – extension of upper arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – wrist bones on blanket roll, fingers up wall – push on blanket roll to ascend buttocks<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – hands to wall, block between feet, open ankle joints<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – feet on height (blocks) to open calf muscles<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – heels to wall – move head and buttock back<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket/mat roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – hands at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;"><span style="mso-spacerun:yes"> </span>Adho Mukha Svanasana - feet at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana –classic pose<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Baddha Hasta Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Salamba Sarvangasana </span></p><p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Janu Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Viparita </span></p><p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Savasana<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-3053206386318714859?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-26856313104996288422009-08-16T06:38:00.000-07:002009-08-16T06:57:24.436-07:00Sequence 3 - Urdhva Dhanurasana<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana – hands to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana – feet to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Virasana – Vatayanasana – Gomukhasana - Paschima Namaskar – arm variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Vrksasana<span style="mso-spacerun:yes"> </span>- 3 x 1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Paschima Namaskar – arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Virabhadrasana II<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black;mso-ansi-language:DE">Paschima Namaskar – arms</span></p><p class="MsoNormal"><span lang="DE" style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black;mso-ansi-language:DE"> Parivrtta Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span lang="DE" style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black;mso-ansi-language:DE">Paschima Namaskar – arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Vrksasana – 3 x 1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Salamba Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Supta Utthita Hasta Padasana – over blocks/blanket or mat roll<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Vrksasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana – into – Urdhva Mukha Svanasana - 3 x 1min<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Urdhva Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Ustrasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Vrksasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Dwi Pada Viparita Dandasana – cross bolsters<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Dwi Pada Viparita Dandasana – bolster on chair seat<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Dwi Pada Viparita Dandasana – blanket roll under coccyx<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Dwi Pada Viparita Dandasana – blocks on chair seat<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Urdhva Dhanurasana – over bench, hands at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Urdhva Dhanurasana – over bench, knees shin bones to wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Urdhva Dhanurasana – upper back now rest over chair backrest, hands at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Tadasana – Gomukhasana arms<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Urdhva Dhanurasana – feet on support<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Urdhva Dhanurasana – hands on support<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Virasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Uttanasana – fold over back rest, head on seat<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Parsva Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Adho Mukha Svanasana</span></p><p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black"> Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Chair Bharadvajasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Paschimottanasana – bolster for head<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:10.0pt;font-family:"Trebuchet MS"; color:black">Urdhva Prasarita Padasana – at wall<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-2685631310499628842?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-9740787197296202722009-08-16T06:33:00.000-07:002009-09-19T06:10:52.645-07:00Sequence 2 -Shoulder & Thighs<p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;"><b>Shoulders – 30 mins</b><o:p></o:p></span></p> <p class="MsoNormal"><span class="Apple-style-span" style="font-family:'Trebuchet MS';font-size:100%;"><span class="Apple-style-span" style="font-size:13px;">(you can use these arm variations when you are practising seated poses such as Virasana or Gomukhasana)</span></span></p><p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;"><o:p>Ardha Paschima Baddha Hastasana x 5mins</o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Paschima Baddha Hastasana x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Vatayanasana (arms only) x 5nins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Gomukhasana (arms only) x 5mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;"><o:p> </o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;"><b>Thighs – 30mins<span class="Apple-style-span" style="font-weight: normal; "> </span></b></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Anjanayasana x 10mins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Hanumanasana x 1omins<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Eka Pada Virasana x 10mins<o:p></o:p></span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-974078719729620272?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0tag:blogger.com,1999:blog-252645106228362454.post-28411465253259618752009-08-15T07:16:00.001-07:002009-09-19T06:07:49.270-07:00Sequence 1 - Supta Padangusthasana I<p class="MsoNormal"><b style="mso-bidi-font-weight:normal"><u><span style="Trebuchet MS";font-family:";color:black;">Supta Padangusthasana I<o:p></o:p></span></u></b></p><p class="MsoNormal"><span class="Apple-style-span" style=" ;font-family:'Trebuchet MS';font-size:13px;"> Supta Baddha Konasana</span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Sukhasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Ardha Chandrasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Hasta Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsva Hasta Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Prasarita Padottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Virasana – Gomukhasana - arm variations<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Salamba Sirsasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Salamba Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Paschimottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – blanket roll under heels<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Padangusthasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Padagulfasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Uttanasana – classic<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Urdhva Prasarita Padasana – legs at wall, weight on feet<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Urdhva Mukha Paschimottanasana II – stage 1<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Eka Pada Adho Mukha Svanasana – foot/leg up wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Urdhva Prasarita Eka Padasana – at wall<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Anjanayasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Hanumanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parivrtta Supta Padangusthasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Trivikramasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana – Baddha Konasana – at wall – Eka Pada Rajakapotasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I – belt overhead<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana II – long belt behind neck, block beside hip of down leg<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I & II – rolled face cloth behind extended, bottom thigh<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I – belt over head<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I I – belt behind neck<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I & II – heel on block<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I & II – blanket roll next to hip<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I & II – weight on down leg<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Parsvottanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Utthita Trikonasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Svanasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Padangusthasana I & II – classic<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Eka Pada Virasana <o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Supta Baddha Konasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Adho Mukha Virasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Ardha Halasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Setu Bandha Sarvangasana<o:p></o:p></span></p> <p class="MsoNormal"><span style="Trebuchet MS"; font-family:";font-size:10.0pt;color:black;">Viparita Karani<o:p></o:p></span></p> <span style="font-family:"Trebuchet MS";mso-fareast-font-family: "Times New Roman";mso-bidi-Times New Roman"; mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SAfont-family:";font-size:10.0pt;color:black;">Savasana</span><div><span class="Apple-style-span" style="font-family:'Trebuchet MS';font-size:100%;"><span class="Apple-style-span" style="font-size:13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'Trebuchet MS';font-size:100%;"><span class="Apple-style-span" style="font-size:13px;"> The sequence is so designed to work up to the final, classical pose Supta Padangusthasana I.</span></span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/252645106228362454-2841146525325961875?l=yogasequences.blogspot.com' alt='' /></div>Sequence of Asanashttp://www.blogger.com/profile/00521722908155389138noreply@blogger.com0