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Week 20 Standing and Abdominal Poses Svastikasana Sit in Svastikasana and with the help of the fingertips on the floor extend the side of the chest but keep the shoulders relaxed. Place then the hands in Anjali Mudra and concentrate on the breath. You can chant the OM if you wish Adho Mukha Virasana 2 Min. Spread the fingers and press the hands on the floor, lift the lower arms and move the outer shoulders toward the floor. Relax the groins backwards and extend the side of the chest forward Lorena Simonetto – Iyengar® Yoga Teacher Adho Mukha Svanasana 1-2 Min Continue the work of the arms as in AMV and straighten the legs. Keep the feet parallel. Press the mound of the big toes and the inner and outer heels on the floor, lift the inner ankle. Uttanasana 1-2 Min Keep the knees straight and lift the whole front of the legs toward the groins, so that the torso can extend down. To come back, place the hands on the hips, keep the leg straight and move the buttocks toward the heels. Lorena Simonetto – Iyengar® Yoga Teacher Utthita & Parsva Hasta Padangusthasana First the right side, then the left, 1-2 min per side and pose The lifted leg can be lower (or higher). Make sure to keep the pelvis squared to the wall and the foot of the standind leg straight. Turn the abdomen away from the lifted leg, move the buttock down and to the front. Keep the thigh of the standing leg back. Lorena Simonetto – Iyengar® Yoga Teacher Upavista Konasana & Variations Utthita: Make sure to keep the legs neutral (not turning in or out). Bring the sacrum into the body and extend from the inner groin to the inner heel and from the outer heel into the hip joint Parsva: When turning, pay attention to the opposite leg: it has to stay absolutely grounded from the sitting bone to the heel Turning with a leg bent: Press the elbow against the knee. Lift the inner ankle and the chest Lorena Simonetto – Iyengar® Yoga Teacher Trikonasana 1 Min per side All standing poses “live” in the back leg: keep the weight there, press the outer heel and move the thigh back. When doing the pose to the right: tilt the pelvis and move the right sitting bone toward the left inner heel. Parsvakonasana 1 Min per side Make sure to bend the knee toward the little toe side of the foot. Press the back leg and extend a long line between the heel and the fingertips Lorena Simonetto – Iyengar® Yoga Teacher Virabhadrasana I 1 Min per side Keep the back leg completely straight and “heavy” by keeping the weight there. Pull the femur into the hip socket and lift the pelvic floor and the pubic bone. Make sure to maintain the lumbar spine extended and long Parsvottanasana 1 Min per side Keep both legs straight and the pelvis squared. Extend the side of the chest and make them long Lorena Simonetto – Iyengar® Yoga Teacher Prasarita Padottanasana 1 Min concave and 1 min with the head down. Make sure to keep the pelvis in line with the feet Keep the hands and the elbows shoulderwidth apart. Pull the navel toward the spine and lift the shoulder blades away from the neck. Lorena Simonetto – Iyengar® Yoga Teacher Urdhva Prasarita Padasana 5-10 times (to capacity), 3 rounds The arms can also stay near the body Bend the knees and bring the legs up at a 90° angle With the exhalation move the legs to a 60° angle and stay there with the inhalation With the exhalation move the legs to a 30° angle and stay there with the inhalation Bring the legs almost to the floor (yes, mine could be lower...) and with the next exhalation bring them back up at a 90° angle Lorena Simonetto – Iyengar® Yoga Teacher Paripurna Navasana Sit in Dandasana, bend the knees and lift the feet, balancing on the sitting bones. Bring the sacrum into the body and press the shoulder blades into the ribcage. Straighten the legs. The toes should be higher than the eyes Repeat 3 times It is also possible to work with a chair as shown in the pictures Ardha Navasana 3 times From Dandasana, roll back to the sacrum and lift the legs. Keep the ribs away from the floor! Make the spine round, particularly the lumbar area. The toes should be as high as the eyes. Lorena Simonetto – Iyengar® Yoga Teacher Ardha Jatara Parivartanasana 3 times per side Have a rolled blanket between the knees and bring them toward the chest. Press on the blanket and bring the knees first to the left side. Keep the feet lifted and the opposite shoulder on the floor. Come back and repeat to the right side. Lorena Simonetto – Iyengar® Yoga Teacher Dwi Pada Viparita Dandasana Here are some variations of the pose. The main purpose is the opening of the chest to free and strengthen the energy centre of the heart. On top, the pose is a good balance to the abdominal poses (feel and enjoy the stretch of the abdomen). Stay 3-5 minutes (or more if you feel like it) Lorena Simonetto – Iyengar® Yoga Teacher Sirsasana 3-5 Min If you do not practice Sirsasana, remain a bit longer in Dwi Pada Viparita Dandasana or move to the next pose. Bharadvajasana 1-2 Min per side Remember that in this pose the chest turns in the opposite direction of the legs. Lorena Simonetto – Iyengar® Yoga Teacher Arhda Matsyendrasana 1-2 min per side Sit on a bolster or block. Keep both sitting bones grounded Anantasana 2 times per side Lay on the floor in a straight line (Elbow, shoulder, hip and ankle). Keep the pelvis perpendicular to the floor, bend the upper leg and grab the big toe. Activate the leg on the floor and extend from the inner groin to the heel. Keep the sarum into the body. Straighten the leg without rolling back. If you cannot reach the big toe, use a belt on the arch of the foot Lorena Simonetto – Iyengar® Yoga Teacher Adho Mukha Svanasana & Adho Mukha Virasana These are restorative poses: stay as long as you need. In AMV relax the shoulders and the arms Halasana 2 Min If the toes do not reach the floor, use a chair. oder alternativ: Alternatively, interlock the fingers (or hold a belt) and straighten the arms. Keep the lumbar spine back and arch in the upper thoracic spine in order to lift the chest bone. Then let the head bow toward the chest (don’t press!) Lorena Simonetto – Iyengar® Yoga Teacher Sarvangasana or alternatively Setu Bandha Sarvangasana 5-10 Min Viparita Karani 5 Min Make sure that the abdomen is flat so that the abdominal organs recede toward the spine and don’t press on the diaphragm. Have the top of the shoulders on the floor and relax the neck and the face. Lorena Simonetto – Iyengar® Yoga Teacher Savasana As long as you like Namastè Lorena Simonetto – Iyengar® Yoga Teacher .
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