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Demonstrated Practice

Demonstrated Practice of Asana, note " is an abbreviation for seconds, ' for minutes.

 

  • Utthita Hasta Padangusthasana I, with support, 30", without support, 20"

  • Garudasana 20" each side

  • Utthita Trikonasana  45" each side

  • Utthita Parsvakonasana, 45" each side

  • Ardha Chandrasana, 30" each side

  • Virabhadrasana III, 20" each side

  • Resting Uttanasana, 1'

  • Parsvottanasana classic, 40" each side

  • Parivrtta Trikonasana, 1' each side

  • Parivrtta Parsvakonasana, 30" each side

  • Parivrtta Parsvakonasana, 30" each side

  • Uttanasana, classic 1'

  • Salamba Sirsasana    4'

  • Adho mukha virasana for rest, 1'

  • Supta Virasana, 2' without support

  • Adho Mukha Svanasana (with support), 1'

  • Chaturanga Dandasana 15"

  • Urdhva Mukha Svanasana  30"

  • Bhujangasana I  25"

  • Shalabhasana  20"

  • Makarasana  20"

  • Dhanurasana, 20" two times

  • Ustrasana, 20" two times

  • Dwi Pada Viparita Dandasana   2' ( on chair, legs parallel t o floor, holding back legs of chair)

  • Urdhva Dhanurasana I  2', supported on chair, hands and feet on floor or blocks, knees bent, push up if possible, doing repetitions

  • Bharadvajasana on chair as a transitional pose, 30" per side

  • Gather all the props you will need for Salamba Sarvangasana and for Setu Bandha  dropping back

  • Salamba Sarvangasana I     4'

  • Ekapada Sarvangasana, 30" each side

  • Parsvaikapada Sarvangasana, 30" each side

  • Halasana, toes on floor, 1'

  • Parsva Halasana, 20" each side

  • Setubandha Sarvangasana, dropping with both legs at once to support (wall, chair, blocks, bolsters)

  • Supta Padangusthasana I and II, 40" per side, each pose

  • Paripurna Navasana, 40"

  • Ardha Navasana  15"

  • Upavistha Konasana sitting straight 1'

  • Baddha Konasana sitting straight  1'

  • Malasana, 30"

  • Janu Sirsasana, 1' each side

  • Marichyasana I (bend forward,hands entwined), 1' each side

  • Paschimottanasana  2'

  • Bharadvajasana I  40" per side

  • Bharadvajasana II 40" per side

  • Marichyasana III, 40" per side

  • Ardha Matsyendrasana I, 40" per side

  • Supta Baddha Konasana, 1'

  • Savasana, 5'

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