Sequence for home practice

In case you are interested to practice Yoga at home, I suggest this following sequence as complementory practice to what we do in class (click on the pictures to see them bigger).

Virasana

1. Start with Virasana, stretch arms over head and twist.

Downward Dog

2. Adho Mukha Svavasna (downward facing dog)

Tadasana

3. Stand in Tadasana

Then consider two alternative sequences, either ...

Trikonasana

4. Trikonasana (triangle)

Prasarita Padottanasana

5. Prasarita Padottanasana (wide-legged forward bend)

Parsvakonasana

6. Parsvakonasana (side angle)

Ardha Chandrasana

7. Ardha Chandrasana (half moon)

... or, as alternative:

Parsvottanasana

4. Parsvottanasana (intense flank stretch)

Virabhadrasana I

5. Virabhadrasana I (warrior 1)

Prasarita Padottanasana

6. Prasarita Padottanasana (wide-legged forward bend)

Virabhadrasana II

7. Virabhadrasana II (warrior 2)

Then continue with

Supta Padangusthasana

8. Supta Padangusthasana (lying down hand to big toe pose)

Jathara Parivartanasana

9. Jathara Parivartanasana (turning of the abdomen, bend your knees)

Viparita Karani

10. Viparita Karani (lie on your back, with legs up the wall)

Savasana

11. Relax in Savasana

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Copyright 2004, Raoul & Bärbel Schuhmacher