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“Funusara” Sequence All rounder 35min flow Source: www.yogaraj.euwww.yogaraj.eu Pictures: www.yogajournal.com.

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Presentation on theme: "“Funusara” Sequence All rounder 35min flow Source: www.yogaraj.euwww.yogaraj.eu Pictures: www.yogajournal.com."— Presentation transcript:

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2 “Funusara” Sequence All rounder 35min flow Source: Pictures:

3 Hero’s Pose – Virasana Start in Virasana hands in anjali mudra Roll shoulders back a few times Lift both arms up and bend sideways stretching both the right and the left side waist Easy twist both sides to wake up the core Easy shoulder opening Source: Pictures:

4 Hero’s Pose – Virasana Start in Virasana hands in anjali mudra Roll shoulders back a few times Lift both arms up and bend sideways stretching both the right and the left side waist Easy twist both sides to wake up the core Easy shoulder opening Source: Pictures:

5 Cat and Cow – Marjaryasana and Bitilasana Repeat 2x to wake up the spine and your uddiyana bandha and gently open the heart Source: Pictures:

6 Down Dog – Adho Mukha Svanasana Peddle the feet to open up the calfs and the hamstrings Source: Pictures:

7 Mountain pose – Tadasana Source: Pictures:

8 Standing Forward bend variation – Uttanasana variation To open up the shoulders as well as the hamstrings Source: Pictures:

9 Sun Salutation A - Surya Namaskar A Repeat approx twice staying in plank pose on your last one Source: Pictures:

10 Dolphin Plank Pose + Dolphin side plank- Makara Adho mukha svanasana + Forearm Vasisthasana Focus on open and strong shoulders and strong core Wake up the obliques by shifting sideways to a forearm vasisthasana Return to the middle after finishing both sides Source: Pictures:

11 Dolphin Plank Pose + Dolphin side plank- Makara Adho mukha svanasana + Forearm Vasisthasana Side 2: Focus on open and strong shoulders and strong core Wake up the obliques by shifting sideways to a forearm vasisthasana Return to the middle after finishing both sides Source: Pictures:

12 Sphinx Pose – Salamba Bhujangasana Source: Pictures:

13 Dolphin pose + Extended leg Variation – Makarasana Variation of basic pose: lift your legs up, one at a time keeping them straight and active with toes facing downward (keeping your hips level) Source: Pictures:

14 Feathered Peacock pose – Pincha Mayurasana Source: Pictures:

15 Child’s Pose – Balasana Short break Source: Pictures:

16 Down Dog – Adho Mukha Svanasana Source: Pictures:

17 Warrior II – ViraBhadrasana II Source: Pictures:

18 Reverse Warrior – Viparita Virabhadrasana Source: Pictures:

19 Half Moon Pose – Ardha Chandrasana Source: Pictures:

20 Warrior II – ViraBhadrasana II Source: Pictures:

21 Temple pose with eagle arm variation – with Garundasana arm variation Source: Pictures: Side 1, optional forward bend

22 Temple pose with eagle arm variation – with Garundasana arm variation Source: Pictures: Side 2, optional forward bend

23 Warrior II – ViraBhadrasana II Source: Pictures: Side 2

24 Reverse Warrior – Viparita Virabhadrasana Source: Pictures: Side 2

25 Half Moon Pose – Ardha Chandrasana Source: Pictures: Side 2

26 Warrior II – ViraBhadrasana II Source: Pictures: Side 2

27 Vinyasa = Plank + Chaturanga + Up Dog/cobra - Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha Svanasana/Bhujangasana Source: Pictures:

28 Down Dog – Adho Mukha Svanasana Source: Pictures:

29 Mountain pose – Tadasana Source: Pictures:

30 Standing Forward Bend - Uttanasana Source: Pictures:

31 Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana Source: Pictures:

32 Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana Source: Pictures: Side 2

33 Standing Forward Bend - Uttanasana Source: Pictures:

34 high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana Source: Pictures:

35 high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana Source: Pictures: Scissor jump & side 2

36 Spidey Pose – Skandasana Source: Pictures: Inhale come to the middle Exhale and stretch your inner groin muscles and open your hip by straightening one leg while bending the other Keep the foot of the bent leg firmly on the floor Your hands rest lightly on the floor bearing as little weight as possible. OPTIONS: the toes of the straight foot point straight up, or are also anchored to the floor and both feet are parallel Repeat a few times on each side Image courtesy of Spiderman

37 Garland Pose – Malasana Source: Pictures:

38 Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana Source: Pictures: Bada Malasana – more advanced twist variation

39 Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana Source: Pictures: Bada Malasana – more advanced twist variation Side 2

40 Crane Pose/Side Crane Pose– Bakasana/Parsva Bakasana Source: Pictures: More advanced variation Basic variation

41 Supported Headstand/Headstand/Rabbit Pose – Salamba Sirsasana/sirsasana/Sasangasana Source: Pictures: Beginner variation

42 Child’s Pose – Balasana Short break Source: Pictures:

43 Upward plank pose/Table pose – Purvottanasana Source: Pictures: Beginner variation Repeat 3x

44 Head-to-Knee forward bend – Janu sirsasana Source: Pictures: Side 1

45 Head-to-Knee forward bend – Janu sirsasana Source: Pictures: Side 2

46 Seated Forward Bend – Paschimottanasana Source: Pictures:

47 Corpse Pose/Relaxation pose – Savasana Source: Pictures:

48 Foetus POse Source: Pictures:

49 Simple cross-legged pose – sukhasana Source: Pictures:

50 Namaste! Source: Pictures: You made it!


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